7 sets of Pause Squat Clean + Hang Pause Power Clean
Sets 1-2: 3 @60% of 1RM Power Clean
Sets 3-4: 3 @65%
Sets 5-6: 2 @70%
Set 7: 2 @75%
- Don't drop the bar btw cleans
- Both pauses 3-5sec on top of the knee
- Rest 2-3min btw sets

4 sets of Tall Clean
Sets 1-2: 3 @55%
Sets 3-4: 3 @60%
- Rest 2min btw sets

Upper body strength

4x5-10 strict pull up (slow negative)
4x5-10 ring dip (slow negative)
4x8+8 Db row
4x 8+8 Db press

Four sets of six strict chest-to-bars with false grip

3 rounds of:
5+5 Pallof presses
15 KB swing
20 Gorilla rows
25 DB deadlifts
Rest

A1) HS Against the box 4x48s
B1) Partner assisted Ring MU or Ring Row Mu feet on the box 4x4

Kipping toes to bar technique

4 rounds for quality
10 leg lifts over DB
20 banded lat pull down
10m + 10m OH DB walking lunges

EMOM 40 (45 sek. työ)
1. Etuheilautus (American tai Russian)
2. Kuulan siirto lankussa
3. Tempaus
4. Maljakyykky
5. Russian sit up
6. Askelkyykky (eteen tai taakse)
7. Burpee
8. Lepo

Build to a heavy triple for the day in a 20-minute window (aim for 84+%)

– Start the 20-minute timer once you’re done with the barbell warm-up and start adding plates on the bar
– Drop the bar between the lifts, re-set and go.
– You can build up to as heavy as you like (at least 84%) but if you miss a weight twice, it’s time to wrap it up.

6 intervals, Alternate A1/A2

A1. 2-minute AMRAP

12/8 (cal) Echo Bike
15 Box jump overs, 24/20″
Echo bike for calories in the remaining time

Rest 2-minutes before A2

A2. 2-minute AMRAP

12 Wall balls @ 9/6kg (20/14lbs)
9 Chest-to-bar pull-ups
6 Power snatches @ 42.5/30kg

Rest 2-minutes before A1