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

3x

10 Crunches
20 Alt. V-ups
30s Plank

EMOM 12

1 minute : 10 KBS + 5 Squat w/KB 24/16kg
2 minute : Bike 12/9 Calories
3 minute : Hang on Pull-up Bar

Clean & Jerk

A) E2MOM X5-10

Set 1: 10 C&J @35kg
Set 2: 8 C&J @45kg
Set 3: 6 C&J @55kg
Set 4: 4 C&J @65kg
Set 5: 2 C&J @70kg
Set 6-10: 1 C&J Till Days Technical Heavy

B) Clean Pull

• 3x1 @110-120%

Strength

A) E3MOM X3

• 8/8 DB Bulgarian Split Squat
• 10 Banded Heavy KB Swing

B) E3MOM X3

• 5-10 Strict Wide Grip Pull Up
• 10-15 Ring Push Up

Metcon

4 Rounds For Time:

• 4 Heavy DB Snatch @27.5kg
• 6 bMU
• 8 Burpee BJO (high box)
• 12 cal Ski

rest 2min between rounds

*idea mennä lujaa aina rundi, sit saa 2min hengähtää

Warm-up

EMOM 18 min:
1) 10 pull-up
2) 10 toes-to-bar
3) 5 kipping HSPU
4) 4 sandbag clean
5) 20 DU
6) rest

10x500m row/ski
1min rest between sets

• eli vuorotellen row/ski, minuutti huilia vetojen välissä. Molempia laitteita siis viis kertaa
• koita pitää sama vauhti laitteella kaikki viis settiä

2-3 Rounds
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
10 Scapula wall slides
5m/side KB rack duck walk
+
HSW prep
6 – 8 Single-arm elevation leans in box pike position, alternating
5 Seated overhead pulses + 10-sec hold
0:15-0:20 Wall-facing flutters
0:15-0:20 Wall-facing handstand weight shifts
+
Build to workout weight for HPC/FS/PJ
* Set up and practise the other movements in-between sets
+
@ increasing pace
10 (cal) SkiErg
5 Hang power cleans @ workout weight
10 (cal) SkiErg
5 Front squat @ workout weight
10 (cal) SkiErg
5 Push jerks @ workout weight
25’/7.62m HSW
4 DB box step overs, 24/20” @ workout weight
1 Rope climb

50 minutes of

2 Rounds :
3 + 3 World Grates Stretch
3 + 3 Windmill
10 + 10 Scorpions
0:30 + 0:30 Triceps Stretch
Remaining time :
10 Incline Reverse Flyers
5 - 8 Jump to box or plates / rubber mats
10 Pull-Overs
0:20 Wall facing HS Hold
3-4 Min Cardio

6-8 rounds

1 power clean + 1 squat clean + 1 jerk

Moderate/heavyish complex

5 Scapular pull-ups
3 Strict pull ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
+
2 rounds
Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
30 Speed rope
8 Hand-release push-ups
+
Build to workout weight for power clean and jerk
* Few sets of the other movements as you build up
+
@ workout weight
20 Double-unders
3 Power clean and jerks
4 Toes-to-bars
5 Bar-facing burpees
10/7 (cal) Row
10 Wall balls
10/7 (cal) Air bike
3 Burpee pull-ups