WARM-UP

12-15 minutes for quality & minimum rest of:
:45s row/bike/ski
20 Lunges
8 Snatch grip upright rows
6 Overhead squats
4 Slow snatches
3-5 High box jumps
10-20 Scorpion stretches
10-20 Iron cross stretches

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HANG POWER SNATCH
Build up to heavy set of 2 Hang power snatches.
- 2 x same weight before adding more weight. Only add weight is the lifts are good.
- 16:00 minutes, lift every 2:00 min

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POWER CLEAN & POWER JERK

Every minute on the minute for 12:00 minutes of: Power clean + Floating clean + 2 Push jerks (moderate)
• Recommended starting weight is around 70% of the heaviest set of 1+1 “Clean & thruster” complex from wednesday.
• Add weight every 2 sets if the lifts are good.

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STRENGTH

Bamboo overhead squats,
3 x 6 (moderate)

Overhead squats with pause at bottom,
5 x 4 (hard)

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ACCESSORY

3 Rounds of:
8-12 Bent over row
8-12 Dual dumbbell bench press
10+10 Split stance medball slams
10+10 Offset weighted split squats
15 Seated behind the neck tricep extensions

5 sets

21/15cal echo
15/12cal ski
9 burpee over bar

rest 2min

35 minutes of

Obstacle Run (switch after every 10th Run)
🔽
Echo Bike
🔽
SkiErg
🔽
BikeErg
🔽
Rest
🔽▶️

6 x 3

2-3rounds:

10 push up
10-20 banded tricep

RX
EMOM x 7 MINUTES*
1-2 Strict Toes to Bar + 2-4 Kip Swings + 3-6 Toes to Bar
*Complex is meant to be unbroken.

SCALED
EMOM x 7 MINUTES*
1-2 Strict Knees to Chest + 2-4 Kip Swings + 3-6 Toes to Something
*Complex is meant to be unbroken.
RPE 5

Alkavalla 2 min. 48 min

1. Laite
2. 3 Yleisliike 6 kahvakuulaheilautus 9 maljakyykky
3. Laite
4. Roikkuminen maksimi aika + naruhyppy

2 rounds
3min ski (tavoite 25-55cal)
* -2min rest*
3min bike (tavoite 25-55cal)
* -2min rest*
3min row (tavoite 25-55cal)
* -2min rest*

• -lisää 3-5cal/laite edelliseen viikkoon*

6x
0:40 on/0:20 off

1. Sit-up
2. Box step up
3. Lay to push-up
4. Tuck hang
5. Lunge steps
6. Air squat
7. Rest

5 rounds for time:
5 Shuttle Runs 7,5m+7,5m
10 Pull-ups
10 Burpee line hops