Split Clean
E60-90sec x 9-12
You can alternate legs on each
rep if wanted. Go by feel with the
loadings.
RPE 3 to 4+

-diffrent technique practice

60 cal row
50 RKBS @24 kg
40 db snatch 22,5/15kg
30 sit ups
20 push ups
10 up&down

A:Power snatch+ double btn snatch grip push press+ 2 ohs 4x4
B: Hip clean pull+ squat clean without hip contact + squat clean 4x3
C: Double spilt jerk from rack up to heavy

3 rounds
1 min row erg
8 alt. step back lunges
20s. hs hold
5 push up

---

7 Rounds

1min work / 1min Rest

5-10 HSPU
10 Air squats
ME Burpees over bar

*Pick HSPU number based on your ability. It should take no longer than 30sec

EMOM8:
a) 6-15 WB
b) 6-15 power clean

Tavoite: työskentele 20-40s / kierros.

Valmistava jakso-1
Jalat vaelluskuntoon

A: Windshield viper push ups 4set
B: DB shoulder press 3set
C: Push ups 12x6
D: SA DB shoulder flys 2set

2-3rounds:

10 snowangel
10+10 suitcase deadlift

Midline

5x10 Second L-sit + 5-10 TTB
Rest 90 seconds between sets
*Can drop and rest between L-sit and TTB