4 sets:
20m DB Walking Lunges 2x20/15kg
2min Skillmill Walk

Back Squat ( each rep 2 seconds pause on bottom )

5 sets of 4

Go Every 3:00

EMOM 2
1+3, 1+2, 1+1
1+3, 1+2, 1+1
1+3, 1+2, 1+1

EMOM 20
A) 2x10kg DB boksille nousu
B) 4kg ball admat sit-ups
C) rest
D) air bike
E) ring row

MAURI LAAKSONEN & PEKKA HEISKANEN

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

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SNATCH SHOULDER PRESS + PUSH PRESS + OHS
3-4x [3+3+3]@light barbell / stick, rest btw sets 2min

HIP MUSCLE SNATCH + OHS
3-4x [3+3]@light barbell / stick, rest btw sets 2min

TALL SNATCH + OHS
3-4x [3+3]@barbell, rest btw sets 2min

POWER SNATCH from POWER POSITION
3-4x 2-3@barbell-light weight, rest btw sets 2min

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

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RDL *sn-grip, use straps
5x5@moderate weight, rest btw sets 2min

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SUPERSET: quality

3 rounds: NO SHOES

30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed

2-3sets:

8+8 KB fr bulgarian split squat
10 snowangel
12 GHD hip extension / SCALE UP --> WEIGHTED

3-minute Row + 3-minute Run/Bike

2 rounds
10 Hollow rocks
5m/side KB rack duck walk
10 KB Seesaw presses
5 Kneeling jumps
+
3 rounds @ increasing pace and load
2 Power clean and jerks
3 Bar muscle-ups
4 Box jump overs
3 Burpee pull-ups
2 Shuttle runs
60-second Air bike between rounds

A: Broad jumps 8x3
B: Hang Power Clean 3x3+2x3+2x3+2x3+1x1
C: Deadlift 5rm
D: Bench Press 3set
E: SA rows 3set
F: SA cable flys 2set
G: DB biceps curls 1xMax

5 sets for max reps

• 400/500-meter row
• 8 burpees over rower
• Max-reps alternating dumbbell snatches
• Rest 3 minutes between sets.

♀ 35 lb
♂ 50 lb