Every 90 seconds
3-2-1-3-2-1-3-2-1-3-2-1

Increase 1 rep per minute

A1) Clean EMOM

EMOM for 4 minutes of 2 cleans - heavy
Rest 3 minutes
EMOM for 4 minutes of 2 cleans, +2,5-5kg

A2) Power cleans

Build up to a heavy 1 rep power clean of the day.
- Start with a light weight
- Don’t max out! One heavy set is enough

B ) Squats

Front squat 4 sets of 6 @ 60%

C ) Accessory:

3-4 Rounds of
10 Bent over row
15 Banded hip extension on GHD
15 GHD sit-ups

5min easy aerobic activity

2 rounds: 5 Pull-Up + 10 Push-Up + 15 Air Squat

Optional Accessory:
GYMNASTIC CONDITIONING

3x15-25 GHD Sit-Up

RPE 3 to 4

5 rfq
2 unbroken peg board ascents
15 ghd sit-ups

15 min emom clean & jerk
5 x 3 reps
5 x 2 reps
5 x 1 rep

Eilinen/lepo

10 rounds for time:

-10 back squat x% your body weight
-10 bench press x% of your body weight
-10 deadlift x% of your body weight

• combined percentage of your body weight needs to be 300%. You can decide the ratio your self. For example: -back squat 90% of bw -bench press 80% of bw -deadlift 130% of bw (90+80+130= 300)

Mave, soutu