for quality for ~25min

1) 1-2min bike
2) 5+5 windmill
3) 10+10 kb side bend
4) 10+10 Db row
5) 10-20 plate core twist

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
:20+20 sec of kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30-45 sec
:15-20 parallette l-sit hod
5 sharp squat jumps
then barbell prep as needed

Weightlifting

3x3 Strict Press + 3 Push Press + 2 Push Jerk + 2 Split Jerk @50-75% of 1rm strict press
5x2 Push Jerk + 1 Split Jerk @60-75% of 1rm (pause 1-2 sec on jerk catch)
rest 1.5-2.5 min bwn sets

Strenght
Military Bench Press 4x5@60-65-70-75% of 1rm (from last week)
perform 1-2 legless rope climb right after
rest 3-4 min bwn sets

Metcon
4-5 sets
15 drag rope du or 30-45 du's
8-10 ghd sit ups
10-15m hs walk (2x5-7.5m)
8-10 c2b pull ups or pull ups
15 drag rope du or 30-45 du's
rest 1:1 bwn sets

Accesory Work
2-3 sets for quality

10-12 double db power cleans@22.5/15kg's
10-12 alt hand bicep curls@15/10kg's
10-12 incline tempo bench press@22.5/15kg's
10-12 alt hand incline bench press @15/10kg's
20-24 weighted russian twists@10kg
20-24 weighted russian twists@5kg
rest 2-3 min bwn sets

Warm Up
Speed Ladder Drills for 5 minutes
then 2 rounds
10 gtoh + halo
5+5 plate halos
10 plate row
10 plate squat
then barbell prep for cleans

Weightlifting
3x1 high hang power clean + 1 hang power clean + 1 low hang power clean + 1 front squat @light to moderate
4x1 squat clean + 2 hang squat clean @moderate to mod/heavyish
rest 1.5-2 min bwn sets

Metcon
10 min amrap
15/12 calories of row, run, berg, ski OR 12/9 cal air bike
6-8 single arm devils press (3-4 per side)
12-16 reverse lunges with db on shoulder
target 3-4 rounds

1RM shoulderpress

Double unders for 10min

Overhead squat 5x3 reps (15 mins )
- add weight each set
- build to heaviest triple
- optional : 5x3 Front squat
- 90 sec rest btw sets

BENCH PRESS + PUSH JERK IN SNATCH

5× 5+5@light weight *RPE6-7, 3-4 reps left, rest btw sets 2-3min

*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@40%, 5@50%, 5@60%, sp-%, rest btw sets 2-3min

A)
YGIG 20min
40 Cal
24m Burpee boardjump
30 Kp-tempaus
RPE 7-8

B)
2X 6min 2min tauko
1) 10 Cal kone 10 thruster tangolla
2) 12 KP/KK Mave 12 viivajuoksu

C)
Loppuaika jähy
Easy kone/hölkkä
5+5 Lonkat ja kierto
10 kepillä olkapäät

DELOAD WEEK

3 rounds (1min work / 20s rest)
1. 30s/side single arm KB hang power clean
2. Easy jog
3. 30s/side single arm KB hang snatch
4. Easy jog
5. 30s/side single arm KB thruster
6. Easy jog

*Use light / technical KB weight