Squat clean
5x3

5-10min Bike/Airbike/Row
Then 3 rounds:
8 Medball Clean
1 Wall Walk + 10 Wall Facing Shoulder Taps
5 Strict Pull-Up/Ring Row

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Thoracic Flow 2.0 video + 10 Vertical Squat Jump

60min amrap:

• 20cal soutu
• 20 renkaan lyönti lekalla
• 20cal BikeErg
• 10/10 landmine press
• 20cal SkiErg
• 20 torsonator twist

Painot kommenttiin.

DL 3-3-3-2-2-2

20 min AMRAP:

5 push ups
10 sit ups
15 air squats

Benchpress amrap @80%

5x2
@85%

Strict

A.) Min 1: burpee bj over 8 reps
Min 2: 1-2 legless rope climbs
Min 3: HS walk 6-12 m

-this is for practise, so quality in every movement.

B.) Squat Clean
Every 90 sec x 8 week 1
3 reps 70-75%
3 reps 70-75%
3 reps 70-75%
2 reps 75-80%
2 reps 75-80%
2 reps 75-80%
1 rep 80-85%
1 rep 80-85%

-no need to be tng, full reset between reps

-3 weeks progression coming with these cleans so don't go too high on the first week. All 6 sets have to be challenging though, so small increases.

C.) 4 sets every 2 minutes

Push jerk + Split jerk (3 sec pause on catch)

-from the rack
-dont go over 85% of split jerk

D.) Ski Erg conditioning

6 x 100m all out
rest 90 sec between