Category: Yleinen

Every 2 minutes for 3 rounds:
1. push press (from the floor)
2. strict pull-up
3. db floor press
4. deficit push-up

Pick a load you can do 6-12 reps at.

7 rounds for repetitions:
15 sec wallball 20/14
45 sec double-under
rest 60 sec
15 sec db snatch
45 sec row calories
60 sec rest

Build to 1 RM of the day,
hang clean + below knee clean + push jerk + split jerk

then,
5×2 at 80% clean & jerk with 3 sec pause at catch on clean and jerk.

Deadlift
5-5-3-1-3-1(+)
50-55-65-75-85-92,5%

3 sets of muscle-ups
rest 3 min between sets

3 Rounds for time:
25 weighted sit-ups
25 burpees
25 toes to bar
25 power clean 42,5/30

5 x strict handstand push-ups/ deficit push-up
rest 2 min between sets

As many repetitions as possible in 8 minutes of:
50 calorie ski erg
remaining time handstand push-ups

Deload week

4 rounds of 2 minutes per station:
farmer walk
row
double-unders
“Cindy”

Start from any of the 2 minute stations and go for total of 32 minutes. Goal is to keep pace moderate.
“Cindy” is 5 pull-ups 10 push-us and 15 squats

Deload week

Every 2 minutes, with a technique recap between sets:

5 sets of 2 snatch balance

5 sets of 2 high hang snatch

5 sets of 2 hang snatch