(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

In 20min:

Overhead squat 3-3-3-1-1-1

6-8 x 2-position snatch

• floor
• above knee

5x3 Back Squat
80% throughout if possible.

Bent-Over Row + RDL

4 x ( 5 + 8 ), AHAP

SO 2:30

8 x E2MOM:
1. 3 strict pull up (1-2 reps in the tank)
2. 8 double DB/KB floor press (3-4 reps in tank)

Alternate
1. 1-3 strict MU or 5-8 strict C2B or pull ups
2. 15 sit ups
3. 30-50 DU's

8 x alkavalla 90s
1 raaka tempaus taskusta + 1 tempaus riipusta + 1 tempaus

Aloita kevyellä painolla ja rakenna päivän mukavaan painoon