EMOM 12 min:
1, X Cal Ski Erg
2, X Sandbag/D Ball Clean 40/30 kg (95/65 lbs)
3, X Burpee Pull Ups
4, Rest

Rest 3 min

EMOM 12 min:
1, X Cal Echo Bike
2, X meter Sandbag/D Ball Bear Hug Carry 40/30 kg (95/65 lbs)
3, X Burpee Over Box 30/24 inch
4, Rest

Warm up
3 min cardio machine and then barbell warm up for cleans

2 sets with empty barbell
5 clean deadlifts
5 clean pull from pockets
5 clean high pull from pockets
5 muscle clean
5 front squats
5 hang squat clean

Squat cleans for 20-25 minutes
2-3 reps at once
hit set every 1-2 min

Accessory Work
3-4 rounds
20 banded monster walk (ees takas paikallaan)
5 box jumps
15 kb swings
rest 1-2 min bwn sets

3-4 rounds
30sec on/15sec off
-hanging Leg raise
-lantion tiputukset lankussa
-lantion nostot sivuille
-mountain climber

A: 10min emom: Plyo push ups x3
B1: 3x Behind the neck push press + 1 ohs x3
B2: Strict chin ups 3set
C: Standing SL hamstring curls 3set
D: DB Shoulder flys 3set

Back squat

3 to 5 x 5 @ 75-80% (2-3 RIR), Rest 3:00-4:00 between sets

6-8 Sets:
1 Push Jerk + 1 Split Jerk

Performed @ 75-90% 1RM Split Jerk

Weighted chin up 2x3, 2x2

Weighted Dip 2x3, 2x2

12 MINUTES

• 30 Sec erg
• 12 Russian KB Swings 24kg

Emom12:
a) 20-30 leg lift over kb
b) 10-15 leg-up crunch
c) 30-45s plank