4rounds/12min
Rest 3min between sets

5 C2B/ MU
10 push up/ HSPU
12 Romanian DL 60/90kg
15 ghd sit up

5 High box jump
10 T2B
12 Lunges
15 M Hs walk

5 push press 40/60 kg
10 WB
12 pistols
15 V -ups

Warm Up
3 rounds
1 min air bike
20 lunges
10/10 single led rdl / suitcase / kb swings (joka kiekka eri liike)
10/10 single arm kb bottom up press

Strenght
Split Jerk From Rack 3-3-2-2-2reps@65-72-79-84-89% of 1rm split jerk
Bench Press 8+6+4 and 2-3sets x2reps @63-70-77-88% of 1rm
rest 2-3 min bwn sets

Metcon
4 rounds for time
5 sandbag cleans @45/68kg
15-25 ghd sit ups OR Toes to bars

Accessory Work
3-4 x 10 double db bench press
3-4 x 10 bicep curls
3x 10-15 v-ups + 10-15 toe touch abs crunch
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio

A,
Big Clean Complex
5 sets of

• High Hang Clean + Hang Clean + Clean + Push Press
• High Hang Clean + Hang Clean + Clean + Push Jerk
• High Hang Clean + Hang Clean + Clean + Split Jerk
• One set consists of all 12 reps Each set consists of 12 reps, without dropping the bar. Rest as needed between sets
• increase weight after each set.
• All cleans must be full/squat cleans (power cleans are not allowed).
• Score is the maximum load successfully lifted during one set from the 5 total sets.

B,
Double Tabata (16x20”ON/10”OFF)
Total 8 mins

Deadlift
Lateral burpee over the bar
Front squat
Push jerk
Weight @43/30kg

Partner workout
3 rounds of
20”-20” Partner Hs hold
20 syncro Db snatch@20/12,5kg (10/side)
20 syncro medball sit up@9/6kg
20 partner wall ball above rack@9/6kg

2 rounds of
50”- 50” Partner Forearm plank (one at a time)
50 - 50 double under (one at a time)
50 burpee ( you GO, I GO )
50 syncro air squat

1 round of
80” - 80” waiters walk@15/10kg ( one at a time )
80 plate G2OH @15/10kg (You GO , I GO )
80 ring row (You Go, I Go)
80 m dumbell bearcrawl ( 40m each, one at a time ) @2x20/12,5kg
Timecap : 40 mins

Every 2:00 x 5:
2 Power Cleans + 1 Hang Squat Clean
- TnG, starting at 70% 1RM power clean, and increasing loads each set.

Alkavalla 5 min 40 min ajan

1. Soutu 800/1000m tai pyörä 1600/2000m
2. 4 Yleisliike 6 Linkkuveitsi 12 Kahvakuulaheilautus (AMRAP)

20min AMRAP

10 pull ups
20 push ups
30 squats
15 pull ups
30 push ups
45 squats
20 pull ups
40 push ups
60 squats
25 pull ups
50 push ups
75 squats
30 pull ups
60 push ups
90 squats

AMRAP 10

15 Kettlebell Swing
15 Sit Ups
15 Kettlebell Squat
15 Push Ups

Omavalintainen lämmittely n.10min
Easy pace Metcon
50-60 min light run / fast walking @55-65 of max hear rate
tai
50-60 min perinteinen hiihto @55-65% of max hear rate
tai
50-60 min uintia/vapaa valintainen kardiolaitetreenit @55-65%
of max heart rate.

OTA MOBILITYA 15-30 MIN ENNEN TAI JÄLKEEN HARJOITUKSEN!

Grip Strenght
3x1:00 farmers hold with 15/22.5kg's
3x20/20 forearms wrist extensions @very light
rest as needed