1A) Back squat 4x8x70%
1B) Strict HSPU 4x5

Warm Up
2 rounds
1.5 min cardio
8/8 single leg RDL
6-8 burpee pull ups
:40 Plank Hold

Skills = Handstand push up skills and get ready for Metcon part

Strenght
Seated barbell press 3x8-10 reps @50-60% of 1rm press
rest 2 min bwn sets

Metcon
3 rounds @treshold pace
1.5 min double unders
8-15 kipping pull ups / ring row
5 strict hspu / box hspu / A-Push Ups

3 min rest

3 rounds @treshold pace
1.5 min cardio
8-15 toes to bars / knees to elbows / kip leg raises
5 deficit kipping hspu / kip hspu / Push ups

3x 15min/ 2min lepo

1) KONE

2) 8-10 x
Rengassoutu
Pystypunnerrus käsipainolla
Sivutaivutus
Sivukyykky
Dead bug

3) 8-10 x
Tuulimylly ristiin
Rintarangan kierto seinällä
Rintalihasvenytys kuminauhalla
1min pakaravenytys/ puoli
1min Sammakkoasento
Maastaveto pyöreällä selällä rullaten

Upper body strength
4x 5-10 strict pull up
4x10 Db bench press
4x 10 barbell row
4x 10 press

MODERATE-HEAVY WEEK 6/9

---

WARM UP n. 10min

2 rounds: no shoes

12 BACK EXTENSION / REVERSE HYPER
12 DEAD BUG with PLATE + 6+6 1-LEG GLUTE BRIDGE
12 PLATE BACK SQUAT *7-10 cm platform under the heels
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

---

MUSCLE SNATCH
3x3@up to 50+% sn-%, rest between sets 2min

---

BLOCK SNATCH HIGH PULL *full foot + NINJA POWER SNATCH + NINJA SNATCH
*barbell from power position
3-4[1+1+1]@up to 60-65% sn-%, rest between sets 2min

---

BLOCK CLEAN HIGH PULL *full foot + NINJA POWER CLEAN + NINJA CLEAN + JERK
*barbell from power position
3-4[1+1+1+2]@up to 60-65 jerk-%, rest between sets 2min

---

SQUAT JUMP 4x3, rest between sets 2min

---

FRONT SQUAT + BACK SQUAT
2[2+3]@80% fs-%, rest between sets 3min

---

DEFICIT SNATCH PULL *full foot + TRAP PULL
3[3+2]@90% sn-%, rest between sets 2min

---

SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-12 DB MILITARY BENCH
8+8 1-ARM OH WALKING LUNGE with LEG FLEXION *DB/KB

Rest as needed

7 sets of Bench Press
Set 1: 5 @70%
Set 2: 4 @75%
Set 3: 3 @80%
Set 4: 2 @85%
Set 5: 1 @90%
Set 6: 8 @70%
Set 7: 8 @75%
- Rest 2-3min btw sets

Back squat 8 RM

30min EMOM
1.min Ski cal
2.min 10-15 wall ball
3.min bike cal
4.min 10-15 med. ball squat cleans
5.min row cal
6.min rest

3 rounds
Hold OHS, bottom for 30s 20kg/15kg
5 strict pull ups
5 strict ring dips
20 russian twists 20kg/10kg