Every 2:30 x 6 (15min)
4 Front Squats + 6 Deadlifts
- Work on positions and speed out of the bottom.
Score: Total weight

6 sets of 3 Power Cleans
- No TnG, drop the barbell after each rep
- Rest 2mins btw sets
Set 1: 60% 1RM Power Clean
Set 2: 65%
Set 3: 75%
Set 4: 80%
Set 5: 82%
Set 6: 85%

1. 12 Askellus boksille
2. 15-20 Kahvakuulaheilautus
3. Kelkka

4 x 8 V.2/120s

Tekniikkaa + työsarjat

A,
Complete as many rounds as possible in 30 mins of:
2 rounds of:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
--then--
Row, 500/400 m

Goal: 8+ rounds

B,
For quality:
50 Band Pull Aparts
5 Prone Snow Angels, pick load
50 Band Face Pulls
5 Prone Snow Angels, pick load
50 Banded Straight Arm Pull Downs
5 Prone Snow Angels, pick load

Weighted “Baseline”
500m Row
40 DB squats
30 Situps with plate
20 Pushups plate on back
10 Weighted Pullups

1 round
50x jump rope
4x KB high pull
4x sit ups
4x KB swing OH
4x v-ups

2 round
50x jump rope
6x KB high pull
6x sit ups
6x KB swing OH
6x v-ups

3 round
50x jump rope
8x KB high pull
8x sit ups
8x KB swing OH
8x v-ups

4 round
50x jump rope
10x KB high pull
10x sit ups
10x KB swing OH
10x v-ups

5 round
50x jump rope
12x KB high pull
12x sit ups
12x KB swing OH
12x v-ups

6 round
50x jump rope
14x KB high pull
14x sit ups
14x KB swing OH
14x v-ups

5 kierrosta
5x power Clean + Front Squat + Push press

Against a 2-minute running clock
300/250 Meter Row
Max Reps of Strict Handstand Push-Ups

Rest 2 minutes, and repeat for a total of three (3) sets. Note number of handstand push-ups per set, then sum them for your overall score.