1. (1MU) + 6-8 Ring dip
2. 5MU / banded
3. 5 DL 70%
4. 2 rope
5. 4 db cluster (heavy!)
6. 4060 DU’s
7. 5-15m hs walk
8. 12 Jumping Lunges
9. 8-12 deficit hspu
10. Rest

🍏🍊🍋🍏🍊🍋🍏

2 rounds, 45 secs per station, for max reps/time of:
Alt. V-ups
Rest 45 secs
Russian Twist, pick load
Rest 45 secs
Tuck Knee Hang
Rest 45 secs
Turkish Sit-up w/ plate, pick load
Rest 45 secs

(8 rounds total)
32 mins of:
20" ON / 40" OFF

1: Max rep dbl DB thruster@15/10kg
2: Max cal Row
3: Max rep dbl DB hang cj@15/10kg
4: Max rep Butterfly sit up

VOIMA 7/9

DEADLIFT

Every 2min x4
2 Deadlift

VOIMA 7/9

BACK SQUAT

Every 2min x4
2 Back squat

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Vika kierros tätä voimaprogee!

3-4 rounds for completion
30 Meter Sledpush @moderate
10 Box Jump Step Downs @61/51cm
10 Front Squats @60/42.5kg
Rest Approx 90s

Triset x 3 rounds!

KB Clean and Strict Press x 8 each*
Rest 60s
DB Tate Curl x 8
Rest 60s.
Plate Halo x 8 each direction
Rest 60s

*Each rep is a clean and strict press

6 sets of Clean & Jerk Complex, complete sets every 3:00
Set 1: 2 Power Cleans + 1 Hang Squat Clean + 2 Jerks
Set 2: 2 Power Cleans + 1 Hang Squat Clean + 2 Jerks
Set 3: 2 Power Cleans + 1 Hang Squat Clean + 1 Jerk
Set 4: 2 Power Cleans + 1 Hang Squat Clean + 1 Jerk
Set 5: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk
Set 6: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk

• Start with 2-3 warm-up sets before starting the clock.
• Build up to a heavy complex for the day over the course of the 6 rounds.
• Any style of Jerk goes.

AMRAP 25 with a partner:
Partner A: Max-calorie row

Partner B:
12 steps DB/KB front rack walking lunges
20 sit-ups

– Partners alternate after one partner finishes the lunges and sit-ups.