3x15 Front raise
3x15 Lateral raise
3x15 KB upright row
After each set 15 Hollow rocks, then rest 1min

Takakyykky 4x3, raskas

Työntöveto + Rive + Etukyykky

10 x (1+1+1)

Raakatempaus + Tempaus polvelta

6 x (1+1)

Lisäpaino lankku 4 x 1 min

21-15-9 reps of:

Heavy DB snatch, alt arm 30/22,5 kg
Ring- dips

TC: 6 min

• Skaalaa DB paino pienemmäksi tarvittaessa
• Dipit voi tehdä myös boxilta / penkiltä ns. "penkkidippinä"

In teams of 2 share the reps and complete as many rounds as possible in 40 minutes:
40 Calorie row, 40 Med ball Sit-Ups
40 Calorie ski, 40 Med ball Thrusters
40 Calorie row, 40 Med ball russian twists
40 Calorie ski, 40 ball slams

One works, one rests.

AMRAP in 16 minutes
5 Handstand Push-Ups
10 Box Jumps @60/50cm
15 Power Cleans @40/30kg

Ulkotreenit
Warm up
2 rounds
1:30 cardio machine
10+10 banded side steps
15 banded air squats
10+10 banded monster walk (forward backwards)
8 push up to downward dog
6 muscle snatch
3 snatch balance with barbell

Warm up for snatch weight and test bar facing burpees (5-8min)

Workout
Every 12 min for 36 minutes (3sets)
9-7-5 reps
Squat snatches @35/50kg
bar facing burpees
time target 6 min each round, cap 8 minutes.

Snatch weight max 65% of 1 rm, scale down if need to!

Cool down / Mobility
2 rounds
30-50 single unders / jumping jacks
5+5 squat streching movements
5 cobra to downward dog (strech 2-3 sec each position,every rep)
5+5 around the world with your hands, legs wide open
30s deep squat hold
rest 30 sec bwn round

5 Rounds
400m Run
15 Back Squats
10 Burpees

Rest 5

5 Rounds
500/400m Row
10 Power Cleans 61/43kg

30/24 Row/Bike/Run/Ski
10 Burpee Box jump overs (Box facing)
7 Bar Muscle ups / 15 Chest to bar

• Ohjeistus:
• Tavoite päästä kierros aina alle 3min.
• Skaalaa toistoja alas, mikäli tarve vaatii.
• Merkitse kierrosajat ylös.
• Hitain aika on tuloksesi.

Warm up
2 rounds
200m run or 1:00 single unders
10 single leg RDL with bodyweight
10 reverse lunges
10 air squats
10 cossack squats
5/5 bodyweight windmill
then
2 rounds
3 snatch high pulls

3 hang power snatch
6 thrusters with barbell

Strenght
Every min for 8 minutes
2 hang power snatches @40-60%

rest/prepare for 5 minutes

Every min for 8 minutes
1 clean&jerk @50-70%

Midbody work
2-3 rounds
10/10 plate halos
10/10 windmill
20-30 mountain climbers
rest 1-2 min

Equipments you need

1 barbell + spring collars
2-3 pair of plates

4-5 rounds, rest as needed

5 Bench Press
5 Weighted Pull-Up

RPE 4