Power Clean 1RM in 15min

You can do as many lifts as necessary under the 15min timeline.

Back Squat

5 x 5 x 55 - 65%. Focus on fast hip extension.

between sets 4 high box jumps.

SO 3:30

400m juoksu
10-8-6-4-2
Thruster
Yleisliike
400m juoksu

EMOM 12

Even : 5 Front Squat 80/60kg (Floor)
Odd : 15/11 Cal Row.

In pairs for 40 min
A) Row
B) 2 rounds of
8 Wall Balls
10 Box Jumps
12 KB Swings

Front Squat

3 x 4 x 70%
2 x 3 x 75%
1 x 2 x 80%

Sendoff 3:30

AMRAP 4

14 Pull Ups
18 Box Jumps 24/20"
22 One Arm Kettlebell Swing 32/24kg

Rest 3 min

AMRAP 4

22 Pull Ups
18 Box Jumps 24/20"
14 One Arm Kettlebell Swing 32/24kg

10 rounds 60s/30s, AS AMRAP

1) 10/7cal row + 8 kbs
2) 4+4 DB snatch + 8 up & down

STRENGTH

4 rounds, rest as needed

1) 10 Bench Press
2) 10+10 DB Row or Meadows Row

RPE 4 to 4+

Try to add 5-10% compared to last week.

CONDITIONING

Airbike Wave (3/3)

3 rounds, one round is:

3min Airbike, 90sec rest 
2min Airbike, 90sec rest 
1min Airbike, 90sec rest

Total time of workout is 30min.

Overall RPE 4

Total time of workout is 30min.

Increase the intensity set by set.
Use same pace for all rounds. Increase RPM compared to last week. We repeat this workout next week.

For example:

3min@75rpm
2min@80rpm
1min@85rpm