Clean&Jerk
1. Round 37,5 % of max
2. Round 45 % of max
3. Round 55 % of max

This is done with partner. One partner work while other rest.
Airdyne is 1 minute work following 20 sec time to partner get set & go.
Athlete who steps of from Airdyne 1 min interval must do 5 or more push ups and pull ups before he/she can begin rest time.

Try to keep steady pace in each interval and pick your number to pull/ push ups and stick to it. Pick a challenging number!

Maksimiaika 10minuuttia

10 Thrusteria 40kg/30kg
2 C2B
8 Thrusteria 50kg/35kg
4 C2B
6 Thrusteria 60kg/40kg
6 C2B
4 Thrusteria 70kg/45kg
8 C2B
2 Thrusteria 80kg/50kg
10 C2B
20 DU

Back squat:
1. Round 37,5 % of max
2. Round 45 % of max
3. Round 55 % of max
4. Round 67,5 % of max
5. Round 77,5 % of max
6. Round 87,5 % of max

3 position snatch 3x3

21-15-9

Deadlift 140/90 kg
Box jump 75/60 cm

5min amrap:
5 x boksihyppy 50cm
5 x dippi renkaissa

sitten 90sek lepo, sen jälkeen:

2min max rep tupla

Amrap x tuplat = pisteet

12 clean & jerks
800 m run
9 C&J
400 m run
6 C&J
200 m run

Done in the legendary stairs of Pispala in Tampere Finland.
We got the inspiration for this workout from shaolin monks going up and down stairs in different ways.

Warmup: jogging all the way down to the level of the lake Näsijärvi and then up on top of the hill again. Bearcrawls down the big set of stairs.

1. Running up the big set of stairs and going straight to wheelbarrows up the small set. Walk down and repeat without breaks. Switch pairs for the wheelbarrows. Total of 2-4 rounds.

2. Handstand walking up the small set and/or down the big set.

3. Going up the big set of stairs with different techniques such as squat jumps, lunges, midget walk and running with leaps of 3-5 steps. Short rest (1-2min) and again with a different technique. Total of 2-4 rounds.

4. Planche pushups in the strairs with a pair holding the legs. Switch pairs and continue without rest. As many reps as possible. 3 sets.

12 minutes, on the minute: 2 x snatch. Use 2/3 of 1RM snatch.