Warm up(0:00-10:00)
10 good mornings
10 single leg deadlift

10 good mornings
10 plyo jumps

10 good mornings
10 body builders

Barbell warm up

Mobility(10:00-15:00)
1:00 min hamstring stretch
1:00 min couch stretch per

Weightlifting(15)
Week 1-back squat or
10-8-6-4-2 goblet squat

Fittrain(20)
30-20-10
kettlebell swings 35/20-challenge up 53/35
burpees
cal row

Opt(12)
5x5 ghdsu
5x5 hollow rocks
1600m walk/run
400m farmers carry

Finisher
30 cuff iso
30 band pull aparts
60 double crunch
1:00 min hamstring stretch per

Warm up(0:00-10:00)
10 air squats
20 arm circles

10 barbell front squat
20 over unders

10 barbell thrusters
20 pass through

Barbell warm up

Mobility(10:00-15:00)
1:00 min front rack stretch
1:00 min wrist stretch
1:00 min pigeon-:30 sec each
1:00 min samson-:30 sec each

Pointers/Skill(15:00-20:00)
thrusters-full r.o.m, control the weight, break up sets
chest to bar-make contact below collar bone, break up sets, establish a good pace.

Fittrain(20)
19.5
33-27-21-15-9
thrusters
chest to bar-jumping pull up

95/65-65/45

Finisher
30 band pull aparts
:30 sec shoulder distraction
60 rtw
1:00 min samson per

EMOM 10:00
First 5 Rounds: 3 Power Clean + Jerk @60/42.5kg
Last 5 Rounds: 5 Power Clean + Jerks @60/42.5kg

• Rx+: 70/50kg and all rds touch and go reps

A) 5 sets:
1 squat snatch
1 hang squat snatch
2 overhead squats
(Aim for heaviest possible in last set)

B) EMOM8:
5 x TNG squat snatch ~60% of max weight in A

Odd 3-5 hyppy RMU
Even 5-10 Russian dippi

Warm up(0:00-10:00)
200m run
then

walking spiderman
walking samson

inchworm
side lunge

cradle
heel grab

knee grab
toe walk

heel walk
straight leg bear crawl

skip for height
skip for distance

Mobility(10:00-15:00)
1:00 min front rack stretch
1:00 min child's pose

Pointers(15:00-20:00)
shoulder to overhead-full range of motion, control db's to floor
step ups-full hip ext at the top of the box

Fittrain(20)
On the 4:00, repeat 6x
200m run
10 db sh 2 oh 70/50-challenge up 90/70
10 step ups-challenge up-box jumps 24/20
score equals slowest round

Opt(12)
Iso-core
3x10
bent over row
hammer curls
dips
leg raise to hip ext
3x2 hang clean
1600m walk/run
5x5 bk ext

Finisher
30 w-raise
:30 sec chest opener
60 cross crunch
1:00 min hamstring stretch

Optional Accessory

GYMNASTIC STRENGTH

2-3 rounds, rest as needed
1) 10 GHD Hip Extension (loaded)
2) 60-90sec Plank Hold

RPE 3

(Karhu 6 kierrosta, 3 etuperin/3 takaperin)

Kyykky 2x5 (80-90% viime viikon raudasta)

Stoppi-kyykky 2x5, vähennä noin 20% kyykyn painosta, mene kunnolla syvyyteen ja 3s stoppi

Etuheilautus 5x12-20

Suorinjaloin mave 5x8

(Quad blast 1 kierros, Suorinjaloin mave 40kg/80kg x 20, Kelkka 50% omapaino x 6 sprinttiä)

(Kottikärryt 4 kierrosta, 2 etup/ 2 takap)

Maastaveto 2x5, jätä varaa niin, että ensi viikolla lisäät rautaa

Stoppi-vedot 3x6, vähennä noin 20-30% normivedosta. Vedä 10cm, pidä 3s stoppi, ja vedä ylös normaalisti

Etukyykky 3x6

Salkkunostot 3x6-10/puoli

(Tempaus käsipainolla 10min AMRAP)

3 sets of max reps strict ring dips. Rest 60 sec between sets.
Post first max set as the score, the rest in comments.