Penkki 5x5x77,5%

Sotilaspenkki käsipainoilla 2x15-20

Dippi 2x15-20 TAI Penkkidippi 2 x Amrap

Vipunosto eteen levytangolla 2x15-20

4 sets:
8 SA DB Bent Over Row L+R
- Rest as needed btw sets

Front Squat

6-4-2-2-4-6

Go every 3:00

3×5@20-25% bs-%, rest 2-3min

BACK SQUAT + PLATE OH STATIC MARCH 60 seconds each sets

3×3@60-70-80%, rest 3-4min

Deadlift ( Deadstop )

10-10-8-8-6-6, building

Go every 3:00

Voima
E3MOM, 4rds
DB Bench press 10

Metcon
EMOM16
1. 2x KB/DB Row 10-12
2. 2x KB/DB hang clean 10-12
3. Run/ergo max.cal
4. Rest

LIGHT-MODERATE WEEK 1/4

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Do your own 10 min warm-up

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TALL POWER SNATCH + TALL SNATCH + DROP SNATCH *flat feet
2×2× 1+1+1@barbell, rest 2min

SNATCH + SNATCH from KNEE + DIP SNATCH *use straps
1×2× 1+1+2@barbell, 6× 1+1+2@52-55-58-55-58-61%, sn-%, rest 2min

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TALL POWER CLEAN + TALL CLEAN flat feet
2×2× 2+2@barbell, rest 2min

CLEAN + CLEAN from KNEE + DIP CLEAN
1×2× 1+1+2@barbell,
6× 1+1+2@52-55-58-55-58-61%, jerk-%, rest 2min

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SHOULDER PRESS + TALL POWER JERK + SHOULDER PRESS BTN + TALL POWER JERK BTN *BTN=Behind The Neck, tall=flat feet
2×2× 2+2+2+2@barbell, rest 2min

PUSH PRESS + SPLIT JERK + PUSH PRESS BTN + SPLIT JERK BTN *rack/block, split both side 1+1
1×2× 1+2+1+2@barbell,
6× 1+2+1+2@52-55-58-55-58-61%, jerk-%, rest 2min

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video: Dip Snatch

video: Dip Clean

video: Tall power Jerk

video: Push Press Behind the Neck

video: Split Jerk Behind the Neck

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4min CORE TABATA 0:25 work, 0:05 rest, 2 rounds
1. CRUNCH
2. SIDE CRUNCH
3. SUPERMAN ROW
4. SIDE CRUNCH

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video: Crunch
https://www.instagram.com/reel/DOD35A3j8uk/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Side Crunch

video: Superman Row

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EXTRA ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

2-3 rounds

10× Triceps PUSH UP
10×/side DB CHINESE ROW *heavy load

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video: Triceps Push Up

video: DB Chinese Row 0:20
https://www.facebook.com/chineseweightlifting/videos/1044664395655131/

RX
5 rounds for time with a partner:
48 double-unders
19 toes-to-bars
2 clean and jerks (61/93 kg)
400-m run
– Share all work and perform the 400-m run together.

INTERMEDIATE
5 rounds for time with a partner:
24 double-unders
19 toes-to-bars
2 clean and jerks (47/70 kg)
400-m run
– Share all work and perform the 400-m run together.

BEGINNER
5 rounds for time with a partner:
24 single-unders
19 knees-above-hips
2 clean and jerks (15/20 kg)
400-m run
– Share all work evenly, including splitting the run for 200 meters each.