A.1) Power clean + push press+ squat jerk w/pause atg
1+1+1 10min

B.1) Split jerk w/3.sec pause @dip
5×2

C.1) Split jerk from rack
6×2 @75%

D.1) Push press
6×2 @95% of 3rm

E.) 3×
1.)Dumbell pullover ×10
2.) Goblet squat × 15
3.) Box jump ×4

For Time

30 Toes to Bar

40 Db Goblet Squats (22.5/15)

50 Ring Pushups

40 Db Goblet Squats

30 Toes to Bar

A.1) No hook no feet clean
Reps 2 10min

B.1) Clean from blocks Above knee
1.) Building weight
2.)6×2 @75%

C.1) Back squat w /1.rep pause atg
1.) Building weight (2-3sets of 2-4 reps w/pause atg)
2.) 6×4 @85%

D.1) Db stational Lunges
4×12

5x5 (v3)
(Samalla kuormalla kaikki)

Viikko 1

Warm Up
Speed Ladders + Mobility drills for 10 minutes

Full Body Workout
Part 1
3 rounds
40s easy / 20s mod / 10s fast Ski
8/8 single arm kb oh lunge walk (light weight)
8-12 double db floor press
8/8 windmill

Part 2
3 rounds
40s easy / 20s mod / 10s fast Row
8/8 banded side steps + 8 air squats
8-12 ab wheel roll outs (use barbell and small plates)
8-12 barbell bicep curls

Part 3
3 rounds
40s easy /20s mod/10s fast Assault bike
12-16 cossack squats
8-12 double db/kb row
:20-30 hollow rocks

12 day’s of Partner workout

1 Bear complex 60/40

2 rMU / BMU / pull up

3 HSPU 

4 Burpee (synchro)

5 KB Swing

6 WB
7 box jumps

8 HS WALK

9 OH Lunges 22,5 / 15kg

10 T2B

11 Cal 

12 Rope (6+6)

Partner workout

21-15-9-6-3 reps for time
Sumo deadlift high-pull 42,5/30
Box jump 60/50

You go / I go (full rounds)

20min

4 paholaisen punnerrus 1 kp 22,5/15kg
6 leuanveto
8 1-kp rinnalleveto + työntö 22,5/15kg
10 cal laite

Maltillinen toistomäärä, joten anna palaa!

A.1) Muscle snatch+ ohs w/3.sec pause atg
2+1 ~10min

B.1) Snatch from blocks Above knee
6×2 @75%

C.1) Snatch pull from Deficit
6×4 @85-90%

D.1) Front squat w 1.rep pause atg
6×4 @82,5%

E.)4×
E.1) Pallof press ×10+10
E.2) Good morning ×10

WARM-UP

Every minute on the minute for 12 minutes of:
1) :45s Row
2) 5 Deadlifts + 4 Hang cleans + 3 Front squats
3) :45s ski
4) 5 Push press + 5 Push jerks

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CLEAN AND JERK

12 sets of 2 power clean and jerks @ 68% (of C&J 1RM)
Rest 1:00 min between sets

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STRENGTH

Every minute on the minute for 12:00 minutes of:
1) 10 Front squats @ 40%
2) 15 Kettlebell swings, 24/16kg
CONDITIONING

With partner, as many reps as possible in 10:00 minutes of:
10/8 Calories row
10 Wallball shots

P1 starts from rowing and P2 starts from wallballs. After both P1 and P2 are done with their sets, they change turns on the rower and wallball.

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(OPTIONAL) ACCESSORY

Bodyweight curtsy lunges,
3 x 6/6

1-Legged reverse hyper,
3 x 8/8 (easy)

1-Arm bent over row,
3 x 8/8 (easy)

Back extensions,
Accumulate total of 60 reps