60 min drills.

10 min AMRAP:
• 2 Dumbbell Snatch 50/30#
• 2 Box Jump 24/20”
• 4 Dumbbell Snatch 50/30#
• 4 Box Jumps 24/20”
• 6 Dumbbell Snatch 50/30#
• 6 Box Jumps 24/20”
… continue +2 rep pattern until time is up.
Alternate arms after each DB Power Snatch rep. Goal: complete round of 16.

5 rounds for time:
• 2 Squat Cleans 155/105#
• 8 Burpee Box Jump Overs 24/20”

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

---

---

MAURI LAAKSONEN & PEKKA HEISKANEN

--

the warm-ups are the same as in the gym program!

---

SHOULDER PRESS + PUSH PRESS + SPLIT JERK *split both side 3+3
3-4x [3+3+6]@light barbell / stick, rest btw sets 2min

---

HIP MUSCLE CLEAN + SPLIT JERK *split both side 3+3
3-4x [3+6]@light barbell / stick, rest btw sets 2min

---

TALL CLEAN + SPLIT JERK *split both side 3+3
3-4x [3+6]@barbell, rest btw sets 2min

---

POWER CLEAN from POWER POSITION + SPLIT JERK *split both side 1+1
3-4x [2+2]@barbell-light weight, rest btw sets 2min

---

BLOCK BACK SQUAT 90°
3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
BW 100% = 1RM BS

---

RDL *jerk-grip
5x5@moderate weight, rest btw sets 2min

---

SUPERSET: quality

3 rounds: NO SHOES

20-30sec weighted SIDE PLANK *kässäri lonkan päälle
10x /side RUSSIAN TWIST *plate

Rest as needed

10 min EMOM:
• 3 Bench Press + 3 Strict Pull-up

Recommended weight is 70% 1RM.

2-3sets:

10-20 snowangel
30-60s D-ball hold

A,
"Jerry"
For time:
Run, 1 mi
50 Push-ups
Row, 2 km
35 Push-ups
Run, 1 mi
20 Push-ups

Goal
Sub 30 mins.

B,
3 rounds for quality of:
20 Band Pull Aparts
5 L/5 R Landmine Rotations, pick load
10 L/10 R Kneeling Landmine Press, pick load

LÄMMITTELY
2 kierrosta, n. 60s./liike
• AKK - jalan kurotus ylös - lonkankoukistaja
• Eteentaivutus - kyykky + käsien kierrot
• 90/90 lantionnosto ja takakäden kurotus
• Skorpionikierrot
• Nelinkontin lonkan kierto takakautta sivulla + lantion vienti taakse

VOIMA
3 x 6 sumo maastaveto
3 x 6 lattiapunnerrus

AMRAP 10min
10 goblet squat
10 + 10 gorillasoutu
10 thruster
10 istuen jalkojen vienti puolelta toiselle

Tee 1 lähestymissarja.
Lepää sarjojen välissä n. 60-90s.