Option 1

4 x AMRAP 3:
21 AbMat sit-ups
15 box jump-overs (51/61 cm)
9 squat cleans (43/61 kg)
Max toes-to-bars in remaining time
– Rest 3:00 between AMRAPs

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Option 2

4 x AMRAP 3:
21 AbMat sit-ups
15 box jump-overs (41/51 cm)
9 squat cleans (29/43 kg)
Max toes-to-bars in remaining time
– Rest 3:00 between AMRAPs.

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Option 3

4 x AMRAP 3:
12 AbMat sit-ups
9 box jump-overs (30/41 cm)
6 squat cleans (15/20 kg)
Max plank hold in remaining time
– Rest 3:00 between AMRAPs.
– Every :05 of plank hold is 1 rep.

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-High-intensity interval workout with built-in recovery
-Move quickly through the first three movements to earn time for toes-to-bars
RPE 8–9: Hard effort every round, using the rest to recover and attack again
Coach tip:
Stay smooth and efficient on sit-ups, box jump-overs, and cleans.
Save a little on the early rounds so you can keep accumulating toes-to-bars throughout the workout.
Target score 40–80 total toes-to-bars
Aim to reach the bar with :30–:60 remaining each round
Movement Notes
Sit-Ups: Fast and smooth. Keep your hips on the floor.
Box Jump-Overs: Stay low on top of the box and eliminate unnecessary steps.
Squat Cleans: Fast singles or touch-and-go. Use a hook grip and keep your arms long during the pull.
Toes-to-Bar: Start with larger sets. As fatigue builds, switch to quick, sustainable sets of 1–3 reps.

Power Clean Waves :

5 - 3 - 1 : 50%, 60%, 70%
5 - 3 - 1 : 55%, 65%, 75%
5 - 3 - 1 : 60%, 70%, 80%

Go every 2:00

30min EMOM 1) Monostructural 2) Alternate between A&B 3) Rest

A: 5 heavy Power Clean. Drop and Go.
B: 20-30m Sandbag/D-Ball/Yoke/Farmers Carry

• Squat 6-3-6-3-6-3 @ 60-75-65-80-70-85% of your 1RM
• Rest 3min after every set

Four sets of three

Five sets of heavy four.

3-Position Power Clean ( High Hang - Hang - Floor)

3 x (1+1+1) x 60%
3 x (1+1+1) x 65%

Sendoff 1:30

Focus on speed!

High Hang Power Clean + Shoulder to Overhead

10 + ( 1 + 2 ) x every 2:00

Speed and technique, not for load

4x6 Front Squat @ 75%

Pystypunnerrus 10,10,10

nousevat painot, tauot 2 min.