1 mile run
10 rounds of Cindy
Completed at home
(35lb DBs for rows instead of pull-ups)

4 rounds = 26min
2min row
300 run
10 clean & jerk 25kg

Time cap 30min

Narrow grip bench press 8-8-8-8 reps

Do 30 rounds of:

5 Burpee box jump
3 Hspu
1 Power snatch 60/40kg

3 rounds
0:30 jump rope
10 AKBS

Barbell warm up with empty barbell
5 deadlifts
5 hang power cleans
5 front squats
5 strict press
5 push press
5 back squats

Strength
Every 1:30x 8
1 power clean
1 squat clean
1 front squat

• try to increase weight every 2-3 rounds.
• warm up to around 50% 1RM

Back squat

7 x 4

A: Height jump 8x3
B: 20min Amrap
16 DB FC Lunge steps
4 Ring dips

KB Curls
3 x 8-10. Rest 60s.

Amrap 16

3 barbell rows
6 burpees
9 abmat-situps

EILINEN / LEPO / 60 min PK-LENKKI