15/12cal Row
5 HSPU
3 Devils presses 25/15kg

In 20min build up to days heavy complex of:
Power clean + Front squat + Split jerk

Kapea penkki 5 x 7

Viikolla 1. vara 1 - 2 (vika sarja)
Viikolla 2. vara 1/2 - 1 (vika sarja)

Rollback Triceps Extensions: 3 x 12-15. Rest 60s.
+
- Global Foam Roll pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Push press 3x8, 2x4

AMRAP in 16 minutes
5 Squat Cleans @50/35kg
10 Bent Over Rows
15 Push-Ups

12 rounds of "Macho Man"

EMOM 55kg
3 power clean
3 front squat
3 push jerk

On the 0 min: 100/80 cal ski

On the 10 min: 3 rounds:
12 push ups
14 sit ups
25/20 cal row

On the 20 min: 100/80 cal ski

On the 30 min: 3 rounds:
16 KB swing snatches
10 box jumps 24/20”
30 s HS hold / pike HS hold

2 rounds
5 hollow sliders
5 Hollow jump to support
20s. wall facing HS hold
5 alternating bottoms up KB press e/s

---

2 rounds 5 reps each
- Press in split
- front squat
- jerk drop (BB eye level, hells off and drop to split)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and jerk

---

Clean & jerk Tech complex

3 sets 3 reps 90s - 2 min b/w
built up to 50%
( one rep is all 5 movements TNG)

Clean High pull
+
High hang Clean + Squat Jerk
+
Clean + Jerk

For time:

9 BMU
30/25 Cal Echo Bike
15 C2B
30/25 Cal Echo Bike
21 Pull Ups
30/25 Cal Echo Bike