6-8sets:

3 hang squat clean (above knee )

67-77%

"4-5sets:

50 DU
250/200m row
50 DU

start every 4min / TARGET UNDER 2MIN, SCALE REP SCHEME IF NEEDED

Bench Press

3-3-3-4-4-4

Go Every 2:30

ENDURANCE

4 × EMOM12

A)
1) Row
2) gtoh (w plate)
3) front squat (w plate)
4) rest

B)
1) shuttlerun
2) down&up
3) reverse lunges
4) rest

C)
1) rope jump
2) Kb swing
3) abmat situp
4) rest

D)
1) Ski/bike
2) push-up
3) box stepup
4) rest

** EMOM 8-12**

1) 3 Power clean and jerks @ 60-70%1RM
2) 1-3 Handstand walks, 7.62m

Alternate B1/B2

B1. Close grip bench press – rest 1:00 before B2

Build to heavy 6 (H6) @ 2 RIR
2-3 x 6-10 @ 85%H6

B2. Single arm DB row – 3 to 4 x 8-12/side @ 2/1-2/1/1 RIR, rest 2:00 before B1

Build to heavy 6 for the day @ 2 RIR
– Once you’ve hit your H6, you have 2-3 back off sets of 6-10 reps @ 85% of your H6

LÄMMITTELY
3-5:00 min vapaavalintainen ergometri.
Sitten 3 kierrosta tai 10:00 minuuttia:
10 Bird dogs
10 Deadbugs
5 Tempausotteella (kääntö pään päälle lantiolta + punnerrus niskan takaa + valakyykky)

---

TEMPAUS

3-Asennon tempaus,
Nousu keskiraskaaseen kuormaan 20:00 minuutissa kompleksissa: (Tempaus lantiolta + tempaus polvelta + tempaus lattiasta)

2x sama paino ennen kuorman lisäämistä.
Lepo 60-90s sarjojen välillä

Tempausveto,
3 x 5 (keskiraskas)

---

BONUS

Valakyykky,
Nousu 5 toiston sarjaan @ 2 RIR (reps in reserve).

Takakyykky,
10 x 2 (kevyt/keskiraskas)
Nosta aina alkavalla minuutilla

Kiertoharjoitus,
3 Kierrosta laadulla:
:45s-:60s Lankkupito
12 Kulmasoutua levytangolla (keskiraskas)

Bench Press ( 2-3 Sec pause on chest )

3-4-5-6-5-4-3

Go Every 3:00

Warm Up
2 rounds
40/20/10s assault bike, add speed
10+10 db snatch or db ohs
20 hip bridges/10+10 single leg hip bridges
20 hollow rocks
then 2 sets with barbell
dip and drive, shoulder shrugh and elbow high x 3-5 reps
3 hip muscle snatch
3 snatch drop to power snatch catch
3-position power snatch snatch (mid thigh, below knee and floor)

Weightlifting
Build to heavy tiple of power snatch (no tng)
2-3x5reps of flat foot power snatch @35-55% of 1rm then 4-5 sets of 3 reps @65-85% of 1rm (1 RIR after last set)
rest 1-2 min bwn 5's and 2-3 min bwn 3's.
Build to heavy single of squat clean+split jerk
4-5x2reps@35-65% and 4-5x1rep@@70-90%
rest as needed bwn sets

Accessory Work (optional)
3 sets
5 sharp box jumps
5-10 strict chin ups
15 fast v-ups/tuck ups
rest 2 min bwn sets

Metcon Prep:
4x10sec fast/20 sec rest

Metcon
Tabata with echo bike @90% effort

AMRAP 5 min

5 Push ups
5 Pull ups