*lähestyminen esim. 6@50%, 5@60%, 4@70%, 3@80%, 2@85%, 1@95%, 3x1@100+%, rest between sets 3-5min

A,
Big Clean Complex

6 Sets for Max Load
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk

One set consists of all 12 reps

B,
AMRAP in 5 minutes
Squat Cleans @70kg
Jerks @70kg

25-35-45-55-65

Double Unders

2-4-6-8-10

WallWalks

Hang Squat Cleans

__155/105

Front squat 5 RM, then 3x3 @ same weight

A: Back squat 10x5@60%, Amrap sista setet
B: Power clean 5x3
C: Pin press 3x5
D: Strict pull ups 3set
E: Heavy sled push 3x4x10m

4 rounds:
5+5 Spider man pushups (ala-asennossa polvi kohti kainaloa)
10 Arch rocks
5+5 Side plank with a reach-under (käsi vartalon alle ja kohti kattoa)
10 Hollow rocks
Rest

For time, split anyhow

800 m run (Both)
80 KBS 32/24 kg
80 Box Jumps
80 STOH
80 Wallballs
800 m run (Both)

Timecap 40 min

For time
1,2,3..19,20 sets
Deadlift 1,5x BW
Bench press 1x BW
Squat clean 3/4x BW

Complete each round in the same order first 1rep each and second 2reps each… until you have completed 20 rounds.
You will get 630reps total and 210reps each.

Warm up:
10 min easy run, every 2min perform:
a) 10 air squats
b) 5 burpees
c) 10 good mornings
d) 10 cossack squats
e) 20 arm circles
Workout:
20min AMRAP
100m run
10 burpees
200m run
20 push ups
300m run
30 V-ups
400m run
40 air squats
You can modify distances to minutes aswell (1-2-3-4 min)
If done indoors, you can modify running to Double unders or rowing/biking/skii-ing if you have ergos available.

A,
OPEN 20.4
For time:
30 box jumps @60/50cm
15 clean and jerks @43/30kg
30 box jumps
15 clean and jerks @61/43kg
30 box jumps
10 clean and jerks @84/
30 single-leg squats
10 clean and jerks 102/65kg
30 single-leg squats
5 clean and jerks @124/79kg
30 single-leg squats
5 clean and jerks @142/93kg

Time cap: 20 minutes

B,
"Jackie"
For time:
Row, 1000 m
50 Thrusters @barbell
30 Pull-ups

Goal:
Set a new benchmark time or shoot for sub 10 mins.

C,
3 rounds for quality of:
3 Glute Bridge Walk Outs
10 GHD Plate Muscle Snatches, pick load
10 Jefferson Curls, pick load
15 Hip extension, pick load