4 Sets of the Complex:
1 Pausing Push Press + 1 Push Press
1 Pausing Push Press + 1 Push Press

Amrap 20
40 squat
20 burpees
40 lungees
20 push up

125 min
Warm up for 20 min

1.MU
- Drills
- MU 25 x 1

2.WL
A. Lifting tecnique primer: Jerk dip + Split jerk
- 3x3+1 @ light weight
- 25 30 35 kg

B. Jerk from Blocks
- Heavy single
- 40 45 50 55 kg

C. 3x1 @ 90% of max
- 1x55 kg

D. Clean pull + Floating clean pull
4x1+2 @ 65 kg

5 rounds for time of

• 400-m run
• 15 ring rows

Share your at-home modifications and times in comments.

METCON
5k Active Recovery Row
*Every 5 Minutes complete:
30s Elbow Plank
30 Single Unders
30 X-Band Walks (15 right/15 left)

EXTRA CREDIT
5 Minutes of Global Foam Rolling
5 Minutes of Parasympathetic Breathing

4RDS, rest 1 minute btw. movement

12 One DB triceps press
10 Barbell Rollouts
10 SLDL /w KB`s
6 Box jumps 30/24"

WU: 30s work /30s rest x 9, 3 rounds
1. Snatch balance
2. Snatch reversed lunge
3. High hang snatch

Every 1:20x9
1-3: 2 high hang snatch + 3 OHS
4-6: 2 hang snatch + 3 OHS
7-9: 3 snatch

Every 2min x 5
Find 1RM

Eilinen/Lepo

Workouts of the week 10 hours, x 6
Week 3/3

4-5 Sets of:

A1- 1 -Arm DB Row – 6-8 reps each arm
-rest 60”-
A2- Strict TTB 6-8 reps
-rest 60”-
A3- HS Hold back to the wall – accumulate 1’
-rest 60”-