E5MOMx6 - alternate between a & b:
a) 200m run
6-10 box get up
8-12 sit up

b) 200m run
10-20 air squat
10-20 russian twist

Target: work ~2min / interval.

4 Sets:
10 Chin-ups
10 Incline DB Bench Presses (R + L + Both = 1), hold on top
- Rest 2min btw sets

4 Sets:
10 Alt. DB Hammer Curls
20 Banded Tricep Extensions
- Rest 2min btw sets

AMRAP 10:
16 Dual DB Burpee Deadlift 25/17,5kg
80 DU
24 HSPU
- Split reps as you wish

With partner for time, IGYG-style:
15/12cal AB, each round
5-4-3-2-1 Rope Climbs 4m, every set starts with one legless rope climb
1-2-3-4-5 Power Cleans 70/50kg
- Both athletes complete all 5 rounds

4 rounds of

• 1 minute of kettlebell swings
• 1 minute of sit-ups
• 1 minute of lunges

♀ 35-lb KB ♂ 53-lb KB

EMOM5

1 snatch pull + 1 snatch 60-70%

Emom 24:
1) 45s kone
2) 5-8 Valakyykkyä *Keppi tai tyhjä tanko

2min tauko

Emom 24:
1) 8-10 Skorpioni ja joka toinen kierros Tuulimylly
2) 45s Kone

Use 10 minutes for drills before starting section ”A” or ”B”.
- Find the weakness
- Fix the weakness

A) Snatch

In 20 minutes, build up to a heavy, but fast snatch single.
NO GRINDING

B) Clean and jerk

In 20 minutes, build up to a heavy, but fast clean and jerk.
NO GRINDING

C) Back squats

Build up to a heavyish, but fast single back squat (RPE6-7)

This is a primer workout. Do not max out - yet.

A) Cleans

EMOM for 4 minutes of:
2 cleans @80-82%

Rest 3:00 min

EMOM for 4 minutes of:
2 Cleans @ 82-84%

B) Power clean

Power clean, nousu ykkösillä 87% asti.

C) Accessory:

1.
4-5 Rounds of:
10 Weighted lunges, barbell on back - heavy
15 KBS - heavy
20 Hip extensions
Rest 2:00 min between sets.

2.
3 Rounds of:
Max reps pull-ups/Aussie pull-ups
20 Banded pull-aparts
Rest 2:00 min between sets.