Back squat

4x3 (3s pause)

• 3 high box jump after each set

E3MOM /2-3rep in tank

5x1
@80%
Rest 2-3min.

1RM Power Clean & Jerk

Warm Up
3 min easy cardio machine

2 Sets
5 Scorpion Pec Stretch (per side)
8 Cossack Squat (per side)
10 Side Plank Clamshell (per side)

Accumulate 1 minutes in Supinated Passive Hang (stretching lats)

2 Sets
5 Power Snatch (empty bar)
5 Overhead Squat (empty bar)
5 sharp Box Jump (60/50cm)

Weightlifting
3 sets
3 Power Snatch + 3 Overhead Squat @60-65% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @65-73% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @70-80% 1RM Power Snatch
rest 30-45 sec bwn 3+2+1 rep sets and 2-3 min after full set.

Metcon
2 x 2 rounds / 2 min rest after 2 rounds and repeat
15/12 calories rowing OR 12/10 cal air bike
30-45 double unders
3-4 devils presses

Recovery Workout
Warm Up
2 sets
20+20m kb bottom up carry
5+5 lateral box step ups
:30 supinated grip bar hang
:30 plank hold
2 min air bike

WOD
emom 20
1) db snatches x 10 reps
2) ring rows x 10 reps
3) box step ups x 10 reps
4) burpees x 10 reps
5) rest minute

Accessory work
3 sets of 20+20m sledge push/pull backwards @empty sledge or light weight
3 sets of 10 alt leg v-ups + 20 weighted twists + 2 min air bike (slow and controlled movements on midbody work)
rest 1-2 min bwn sets

Gymnastics holds

3-4sets: 15-20s ON / 40s Off

1) chin over rings
2) ring support
3) bottom of ring dip
4) hollow hold / or L-sit

6x 2min ON 2min OFF

A)
10 Seinäpalloa
10 T2B/ Istumaannousua

B)
10 Cal
5+5 KP-tempausta

*Jatka siitä mihin jäit

5x3 Back Squat @75% 1RM
- Rest 2mins btw sets.

32min EMOM
1.min Ski 8-18cal
2.min Bike 8-18cal
3.min row 8-18cal
4.min rest
- lisää 1 cal/laite edelliseen viikkoon

3x5 Barbell Bent-over Row

• As heavy as possible