Part A).
Skill Primer
Dip Muscle Clean, Tall Clean from Toes & Push Press
(5-8 sets x 2+2+2)

Part B).
Low Hang Clean & Split Jerk
(8 sets x 2+1 / 60%-75%)

EMOM 12

1 minute : 6 Incline Bench Press, AHAP
2 minute : 12/9 Calories Bike
3 minute : 15 Kettlebell Swing
4 minute : 30 Double Unders / Practice 30 sec.

Shoulder Press

10 x 1 @ 85% +

Go Every 2:00

3 - 4 Rounds :

15 Toes To post
10+10 Suitcase Deadlift

4 rounds @ steady pace

3-minutes Echo bike
20 Hand to hand swings
1 e/side Turkish get-up

3 rounds for quality

40m KB overhead carry
3 Seiza squat sits
20 Straight-arm band pulldown
10 Alternating Landmine cossacks

3-4 rounds :

20 GHDSU, hip on shoulder line
10+10 Suitcase Deadlift

EMOM9

10 Bent over row
5+5 Bulgarian split squat w DB
6+6 DB biceps curls

EMOM10
0-5min: 5 Strict press
6-10min: 3 Strict press

AMRAP 14 mins
Partner workout (you go, I go)
4 - 6 - 8 - 10…
Dumbell complex of the following :
4 Renegade row (2/2)+ 8 mountain climbers(4/4) @2x22,5/15kg
12-18-24-30…
Cal row

Rest 3 mins

Every 7 mins x 2 sets
20 Syncro DB alt snatch @22,5/15kg
30 cal row ( you, go, I go )
20 Syncro DB burpee @22,5/15kg
30 cal row
Remaining time is rest!!

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

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MAURI LAAKSONEN & PEKKA HEISKANEN

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the warm-ups are the same as in the gym program!

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SHOULDER PRESS + PUSH PRESS + SPLIT JERK *split both side 3+3
3-4x [3+3+6]@light barbell / stick, rest btw sets 2min

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HIP MUSCLE CLEAN + SPLIT JERK *split both side 3+3
3-4x [3+6]@light barbell / stick, rest btw sets 2min

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TALL CLEAN + SPLIT JERK *split both side 3+3
3-4x [3+6]@barbell, rest btw sets 2min

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POWER CLEAN from POWER POSITION + SPLIT JERK *split both side 1+1
3-4x [2+2]@barbell-light weight, rest btw sets 2min

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BLOCK BACK SQUAT 90°
3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
BW 100% = 1RM BS

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RDL *jerk-grip
5x5@moderate weight, rest btw sets 2min

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SUPERSET: quality

3 rounds: NO SHOES

20-30sec weighted SIDE PLANK *kässäri lonkan päälle
10x /side RUSSIAN TWIST *plate

Rest as needed