EILINEN tai

esim.
- matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Clean
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM

A) 3 sets
16 alternating dumbbell bench press
20 banded chest fly
rest 2 mins

B) 3 sets
16 alternating kettlebell gorilla row
20 banded pull apart

C) 3 sets
20 bodyweight russian twists
10/10 kettlebell teapots

D) 2-3 sets
20 alternating zottman curls

A) For quality with a partner
300m farmer carry - superman hold
200m front rack carry - plank hold
100m overhead carry - hollow body hold
*double kettlebell, moderate-heavy weight
P1 does carry, while P2 does static hold.
Switch as desired.

B) 3x
AMRAP 4 mins / REST 2 mins
2-4-6-8…
clean@2x24/16 kg
push press
front squat
up down over kettlebells

C) 2-3 sets for quality
10/10 kettlebell halo
10/10 ballistic row
30 sec. wall sit

Clean & Jerk 2x2

Snatch balance 6 x 2

Start barbell.

5 sets of 12, 10, 8, 8, 6 reps:
• Incline Dumbbell Bench Press 30°
• Strict Pull-ups
Weight: 45%, 50%, 55%, 60%, 65% of 1RM Bench Press. Bodyweight or weighted pull-ups, no kipping. Rest 2 min between sets.

DU practice 3 min

1 round (or 3 rounds)
Goblet squat x 8
DU or Single unders x 8
Ring row x 8
Dumbbel snatch x 8

2 rounds
Overhead squat (20 kg/ 15 kg) x 8
DU x 8
Pull up x 8
Dumbbel snatch x 8

Shoulder mobility
2 rounds
Around round x 8
Face pull x 8
Ankle stretch in the box

FINISHER
3 x AMRAP 4min
- Push Up
- Air Squat

2 Push Up - 2 Air squat - 4 Push Up - 4 Air squat - 6 Push Up - 6 Air squat jne…

As many rounds as possible
Rest 2min between AMRAPs

Amrap 15’
5-5 x Clean&Press
8 x Goblet Squat
11 x Sit-up

Rest 5’

Amrap 15’
5-5 x Snatch
8-8 x OH Reverse Lunge
15 x V-Up

Afterparty
Amrap 3’
Plank