On the 10:00 – Squat Clean
On the Minute x 5:
5 “Touch and Go” Squat Cleans
Choose a single weight, and hold across for all five sets.

Recommended range – 58% – 63% of 1RM

21 Push Presses
21 Front Squats
21 Hang Power Cleans
(Rx: 60/42.5)

Rest 2:00

15 Push Presses
15 Front Squats
15 Hang Power Cleans
(Rx: 70/50)

Rest 2:00

9 Push Presses
9 Front Squats
9 Hang Power Cleans
(Rx: 80/55)

Rest 2:00

6 Push Presses
6 Front Squats
6 Hang Power Cleans
(Rx: 90/60)

12 min EMOM

1 min: 5 hang power clean + 5 shoulder press + 5 push jerk use very light weight (unbroken)
2 min: 10 bar over burpee
3 min: 5/5 pistol squat

Huom: jos aikataulupaineita niin voit korvata du-skill osion tällä. Ota tämä enemmän tekniikkatreeninä eli keskity täydelliseen laatuun vaikka burpeet vähän nostaisikin sykkeitä.

Snatch
20 Minutes to climb up with weights.
Go heavy if you feel like it. If you miss
a lift 3 times, that's it.
Then drop down to 80% of your today's max
and do 10 singles.

3-5 rounds, rest as needed, scale if needed

15-25 GHD Sit-Up
5-10 Strict C2B

Warm up

Roll out Upper back
Inchworm flow
Dynamic running warm up

X 5

20/10
Tactical forward and back lunges
One sided push press
Alternating KB twists

10

100m conditioning x

20/10
One sided snatch
One sided row
Romanian deadlift

10

100m sprints

20/10
Bulgarian squats
Power pull
OH squat jump

10

100 sprints x 7min cap

Lepo päivä
Mobily klo 17

40 min for quality, 2:00 on, 0:30 off
a) Trap/First Rib Lacrosse Ball Mobilization (R)
b) Trap/First Rib Lacrosse Ball Mobilization (L)
c) Foam Rolling: Thoracic (Upper Back)
d) Couch Stretch (R)
e) Couch Stretch (L)
f) split against the wall
g) Ankle Flexibility (R)
h) Ankle Flexibility (L)

EMOM 42
1. 12/10 Cal bike
2. 25 sit ups
3. 12 bar facing burpees
4. Rest
5.10 Power cleans 40/30
6. 10 Push press 40/30
7. 6-10 strict pull ups

Tunnit klo 10:00 ja 17:30 Tuusuluna Urheilukentällä

4 rounds for time:

Row 500m
10 DB/KB Thruster, unbroken

Scale if needed. Go AHAFA.