3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

-Kelkkaa
Työntö + veto
+60kg

-20 Askelkyykkykävely +30kg säkki
10 Boxin yli askellus +30kg säkki

Partner workout
3 rounds for time
400m run (200-200m)
30-20-10
double dumbbell thrusters (2x22,5/15 kg)
burpee box jump overs (60/50 cm)

(Time cap: 17 min.)

rest 3 min.

3 rounds for time
400m run (200m-200m)
10-20-30
target burpees
alternating dumbbell snatches (20-40-60 total) @22,5/15kg
(Time cap: 17 min.)

A)
3 rounds
6 tempo goblet squat (3”down, 3” up)
6 dead swing
30” plank hold

B)
4 rounds
3 single arm swing
3 single arm hang clean
3 single arm push press

C)
4 rounds
6 swing
6 high pull
3/3 single arm squat clean

D)
2 rounds
10/10 overhead march
16 leg lifts in bridge position

Warm up, 3 kierrosta:
:40s machine -> vaihtele
3+3 spider
3 russian bb maker
6+6 bird dog
6 air squat
6+6 light weight db push press
3+3 light weight db thruster
6 box step up

3:00 on / :30 off x 2 rounds:
1: 20 kb swing + row
2: 20 box jump/step over + ski
3: 10+10 one arm db thruster + bike erg
4: 10+10 half kneeling rotation** + echo

*aloitat jokaisen 3minuutin patterin aina toiminnallisella liikkeellä, ja sen jälkeen koko loppuajan kolmesta minuutista rullaat laitetta.
**toispolvi-asennosta kiekolla kierrot taaimmaisen jalan puolelta, ja nosta yläviistoon katse mukana.

Power Clean

A) Build Up Tp Days Heavy

• 3 RM Power Clean *DnG

B) E3MOM X4-5

• 3 Power Clean + 3 Low Hang Power Clean
• 3 High Hang Power Clean

*Find Days Heavy

Push Press

• 2x5 @75%+
• 3x2 @85+

*Vitosissa vähän enemmä ku viime vko
*Rest 2-3min Between

Back Squat

• 4x5

*1s Pause @bottom
*Rest 3min Between

Accessories

3-4 Rounds For Quality:

• 10 Legs Raised Ring Row (1s hold)
• 10-15 One Arm Band Lat. Raise
• 10/10 DB Z-Press

2x2x38
2x44
2x1x47
1x53
3x1x55

Etu kyykky 2x3

6 Sets x Every 4:00

6 Shoulder Press, use same weight across
10 Seal Rows ( KB´S or DB´S )

aligator roll 3x5/5

10'EMOM:
1: 5/5 steps on plate w. arms in pike push up
pos.
2: 6-8 ring row

5 rnds:
2/2 TGU @mod/heavy KB
5/5 KB pull through
1 slow eccentric pull up
1' rest