5 sets of Clean Complex:
1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Power Clean + 1 Push Jerk
Sets 1-3: @60% of 1RM Power Clean
Sets 4-5: @70%
- Reset btw Clean Pulls & Power Cleans, NO TnG!
- Rest 2-3min btw sets

Warm up
1 ROUND
50 polven nostot paikallaan
20 alt leg body weight RDL
10 reverse lunge + torso rotation
5 push up to downdog pose (strech calfs)
5+5 bodyweight windmill

Easy pace metcon
5-10 min reipasta kävelyä + 35-45 min kevyttä juoksentelua/hölkyttelyä + 5-10 min reipasta
kävelyä.

10-30 min ajan
venyttelyt/kehonhuoltoa

Vaihtoehtoinen treeni alla ajatuksena
samat lämmöt :
Pyöräile kevyesti 25-35 min ajan + hölkyttele/kevyt juoksu/reipas kävely 25-35 min ajan.

Harjoitusten on tarkoitus olla keveitä palauttavia, ei niin et pitää alkaa puristaan. Ei huolta
sitä metconeissa pääsee tekeen.

Every 2,5min 5 rounds

1 RM Clean&Jerk

• 10 ring row (horizontal)
• 10-16 v- ups

Another one starts with ring row and the other with v-ups

WORKOUT (PERFORMANCE)
3 x 4:00 AMRAP; rest 1:00 between
4 Strict Chin-Ups
4 Narrow Grip Push-Ups + 2 Wall Climb to Nose and Toes
12 Russian Swing @ moderate

---

WORKOUT (FITNESS)
3 x 4:00 AMRAP; rest 1:00 between
4 Ring Rows or DB Bent Over Rows @ moderate
4 Knee Push-Ups + 1 Wall Climb to 'best effort'
12 Russian Swing @ moderate

• RPE 8

EMOM 16 Work 0:40 / Rest 0:20 ( Max. Reps. )

Minute 1 : Bike Calories
Minute 2 : Back Squats 50/35kg
Minute 3 : Sit-ups
Minute 4 : Deadhang

E4MOM x6 - alternate between a & b:
a) 200m run
10 box jump
10 v-up

b) 200m run
20 air squat
20 russian twist

Target: Work ~2min / interval. Overall RPE8.

RX
ON AN 10:00 RUNNING CLOCK...
Practice Strict Ring Muscle-Ups

SCALED
ON AN 10:00 RUNNING CLOCK...
Practice Weighted Strict Pull-Ups / Weighted Negative / Holds / Partner Assisted reps

AMRAP 13

50 Air Squats
200m Run
25 Push-ups
200m Run
15 Hanging Knee Raise
200m Run

Shoulder Press

5-5-3-3-1-1-1

Go Every 2:30