Yhden minuutin aikana kukin liike max reps:
Puristusvoima
Istumaannousu
Etunojapunnerrus
Toistokyykistys

3 Rounds (can do this AFTER the competition workout)
0:30-0:45/side Copenhagen plank*
8-12 Seated good mornings
8-12/side KB Side leans

3-4 sets:
15 Reverse Hypers
:30/:30 SA KB/DB Farmers Carry 30/20kg
30m Walking Lunges
- Rest 1:30 btw sets

Snatch
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM

800 m run
20 pull ups
50 m farmer carry (KB 2 x 24/32kg)
40 kcal echo bike
50 m sandbag walking lunge (20/30kg)
400 m run
30 box over burpees

LÄMMITTELY
Kiertoharjotus, 2 x 60s./20s.
1. Seinällä toispolviseisonnassa polvennnosto
2. Soutu
3. Liskovenytys
4. Dead bug kuminauha vastuksella
5. Päinmakuulla selän ojennus
6. Hyvää huomenta kepin kanssa

AMRAP 20min
20m farmarikävely
20 x polvennostot paino suoralla kädellä
20 x lankussa olkapääkosketukset
20 x askelkyykky

3 sets:
5 Tempo OHS 32X1 @65-70%
- Rest 2min btw sets

8 min AMRAP:
• 8 Dumbbell Thrusters 50/35#
• 8 Burpee Box Jump Overs 24/20”
Goal: complete 5 rounds.

CLEAN

Warm up:
3 min Row
20sec easy
20sec moderate
20sec hard

Shoulder / front rack mobility

Barbell warmup (10min)

Emom 6min @30-45% (C&J 1RM)
2 Muscle clean
2 Power clean
2 Front squat

E2mom 12min @ 50-65%
1 Power clean
1 Front squat
1 Hang Squat clean

E2mom 26min @70%->
1 Clean

On singles, aim to receive the bar as high as possible and to transition from power clean directly into squat clean, as the weight increases.

5 sets:
1+1 Snatch @70%
- Rest 10sec btw reps, 2min btw sets