3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Every 3 minutes until failure, complete 2 rounds of

• 3 toes-to-bars
• 3 kettlebell swings
• 25-foot kettlebell walking lunges

♀ 35 lb
♂ 53 lb

Rest with the remaining time in the interval.
Add 3 reps to the toes-to-bars and kettlebell swings in each progressive 3-minute interval.

CLEAN from the blocks

4x2 @75%

• polven päältä

4 rounds for quality
8 Table top raises
4/side Offset Kang squats
8/side Strict high pulls
4-minute Air bike
4 Rounds for quality
4 Jefferson curls
4 Deck roll to handstand
4 Kneeling jump to box jump
4-minute Air bike

Bench press 5-2-2-2-12

Gymnastics for quality
30min

BEGINNER
Wall kickup + negative HSPU

INTERMEDIATE
HSPU progression and cycling

ADVANCE
1x1m free handstand + HSPU

WOD
30 sec work/30 sec rest (16min)

4 rounds of
- Ring plank
- HSPU
- Box jumps
- HSW/ free handstand

Working for 30 Mins
10-15 C2B ( pull up, kip swing or jumping pull up)
15/10 CAL Bike
15 floor Press 2x22.5kg 2x15kg
15 ghd
50 Double unders
We are working a load of different movements. Focus on quality with your pull ups, perfect technique and reps that flow. The other movements are pretty simple, push but find a good pace

Kaveritreeni

LÄMMITTELY
Liikkuvuus - 15min
- Sisä- ja aukikierrot
- Lonkkakoukistaja - pakara
- Lähentäjät

Aktivoinnit - 15min
- Pöytänosto - lantionnosto - raajojen irrottukset
- Nelinkontin lonkan pyöritykset, loitonnukset, ojennukset

VOIMAHARJOITTELU
10-12 RDL kp
8-10 landmine twist
6-8 bulg. askelkyykky - etujalka korotettuna

Merkkaa treenin tulokseksi RDL paino

For time

• 2,400-meter run
• 150 burpees
• 2,400-meter run