EMOM 12 mins
ODD Minutes: 10-12 DB Push-ups + 12 Banded Pushdowns
EVEN Minutes: 10-12 Ring Rows + 12 Banded Pull-aparts

Split Jerk
3 RM in 7 sets. Rest 2:00
- technique work
- reracking efficiency

1@up to 80-85%, rest btw sets 2min

*block/rack *split jerk to the other side on the next set, IF YOU CAN!

*lähestyminen esim. 25min, 9 kertaa tangossa käynti

2×2@barbell-35% (~25min)
2@50% (20min)
1@65% (18min)
1@72% (15min)
1@77% (12min)
1@82% (9min)
1@86% (6min)
1@90% (3min)
1@93% - 95% --- open

6 Cluster sets of Front Squat:
Sets 1-3: 2 + 2 + 2 @65%
Sets 4-6: 2 + 2 + 2 @70%
- Rest 20sec btw clusters of 2.2.2
- Rest 3min btw sets

*each rep starts from the shoulders - no Touch & Go

1@up to the maximal weight of the day! rest btw sets 3-5min

*3RM-% of the last week - example up to 5@barbell, 4@50%, 3@70%, 2@80%, 1@90%....+....

3x6 Weighted pull-ups
3min rest btw sets

Emom 15

1) 4 Squat Clean 35/50 kg
2) 8 Pull Up
3) 8 Reverse Snow Angel
4) T2B / C2B
5) 4 Snatch grip Deadlift
Merkkaa snats grip DL

Warm Up
2 rounds
40/20/10s rowing, add speed
40 plate hops (sivuttain, ristiin eteen)
10 gtoh + halo
5+5 halos
10 pause squats
then 2 rounds
5 romanian deadlift
5 hang muscle clean
5 front squat
5 tall cleans

Weightlifting
3x1 power clean + 1 push press + 1 hang squat clean + 1 split jerk @35-55% of 1rm
4-6x1 power clean +1 push jerk + 1 hang squat clean + 1 split jerk@65-80% of1rm clean&jerk
rest as needed bwn sets

Strenght
In the Hole Front Squat 4x5reps@55-60-65-65% of 1rm
rest as needed bwn sets

Metcon Prep:
1-2 sets of:
:30 bike erg, add speed
5 front squat
:15 du's
5 push press
:15 du's
5 thrusters
:30 bike erg, add speed
rest 3-5 minutes and start workout

Metcon
For time
500/450m bike erg
15 front squats @52.5/35kg (masters 45+ go 45/30kg)
100 double unders / max reps in 1.5 min
15 push press @52.5/35kg
100 double unders / max reps in 1.5 min
15 thrusters @52.5/35kg
500m bike erg
time target is 7-8 minutes for this workout.

5 rounds for time of:
10 kipping Handstand Push-ups
20 Alternating Dumbbell Snatches, 22.5/15 kg

Scaling : box hspu/ pike push up/ regular push up

Timecap : 12 perc