Cleans
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM

Pause push press + push press

2 x 2+3 @ RPE 7-8, go every2:00

Push press

3 x 3 @ RPE 8 (75+%1RM push press), go every 2:00-3:00

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Focus on core.

Benchpress amrap @90%

WOD

Individual workout

EMOM 30'
1: 12/9 cal Row
2: 4 SA KB Clean (L)+4 SA KB FSQ (L)
+4 SA KB Clean (R)+4 SA KB FSQ (R) @16/12kg
3: 15 Hanging Leg Raise
4: 4 SA KB Lunge (L)+4 SA KB Push Press (L)
+4 SA KB Lunge (R)+4 SA KB Push Press (R)
5: 12/9 cal Bike
6: REST

Rx+:
15/12 cal Machine
Kettlebell @24/16kg
Toes-to-Bar

ACCESSORY

3 Sets
16 Alt. V-ups
16 KB Pull-Through

** Deadlift,** Rest 2:00-3:00 between sets

1 x 3 @ 70%
1 x 3 @ 80%
3 x 2 @ 85%
3 x 2 @ 80%

3×4 lisäpainoleuat

1) e2:00 x6, alt a/b:
A: 6+6 front rack reverse lunge (jalka kerrallaan)
B: 7+7 bench bird dog row

2) Amrap12:
6 etukyykky*
12 vuorikiipeilijä
6 rengassoutu
12 cal soutu/fillari/ 9 cal echo -> vaihtele

*voit pitää tangon joko rigissä tai lattialla. Ota laitteita lähelle, jotta mukava tahti pysyy yllä🫡