20 min of of technical sets

1 Power Clean + 1 Push Jerk + 1 Split Jerk

EMOM 10

2 squat cleans 75-80% 1RM

20min Emom:
1) 5 Deadlift
2) 10m Banded March
3) 5+5 Box step-ups
4) 5+5 Bulgarian split squat

9 x E90s

2 hang squat clean

( above knee + below knee, build heavyish complex)

4 sets every 90 sec

Push jerk + Split jerk (3 sec pause on catch)

-räkistä ja ei mennä yli 87.5-92.5 % Split jerk

1 min 4-6 strict pull-ups
2 min 4-6 strict ring dips
3 min front plank 45 sec
4 min 30 sec each side side plank
5 min rest

So 4 rounds all together

hang squat clean

12 x E90s
3x3
3x2
6x1

build heavyish

(Squat clean + Hang squat clean below the knee + Jerk) x 5

For 20 to 30 minutes at relaxed pace
2 x Turkish get up
4 x Windmill
6 x Overhead reverse lunge
8 x Clean and Press
10 x Front squat
12 x Russian KB swings
50m Rack Walk
200m jog
All reps are per arm on each movement (= 12 x KB swing = 12 with right arm, 12 with left arm). You can use different KBs for different movements but always the same weight on both arms.

Maastaveto 1,1,1,1,1,
Aika selvittää arkipäivän maksimi

Nousevat painot, alkavalla 2 min