8 seated db shoulder presses
5 strict pull-ups

unilateral KB front rack hold rotations 3x5/5

backsquat up to heavy double

10-9-8-7-6-5-4-3-2-1 reps of
burpee
dbl DB thruster @ 2x20/12.5 kg

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

Zone 1:
A (timer):
-SB Front stepping Lunges x 10 (yhteensä)
-SB Reverse Lunge x 10 (yhteensä)
-SB Row x 10

B:
-Seated Ski

Zone 2:

A With pair (timer):
-Heavy Sled Push 25m

B With pair:
-KB Swing 15-20 (Both)

Zone 3:
A (timer):
-DB Military Press x 6
-DB/plate Hammer curl x 6
-DB/Plate Oh Tricep Extension x 8

B:
-Run (easy pace)

Zone 4:

A(timer):
-BB Deadlift x 8
-BB Front Squat x 8

B:
-Plate Russian twist x 6
-Side Lying Oblique Crunch x 6
-Plate Single Leg Hip Bridge x 6

-1 round
-Work 8min / Rest 45s
-8 Athletes per station

For time

• 2-minute plank hold
• 30 box jump-overs
• 100-meter dumbbell farmers carry
• 2-minute plank hold
• 20 box jump-overs
• 100-meter dumbbell farmers carry
• 2-minute plank hold
• 10 box jump-overs
• 100-meter dumbbell farmers carry

Teams of 3

Station 1
AMRAP 9 mins ( Switch when Kettlebell is Done! )
P1 - cal machine
P2 - double under / single under
P3 - 20m Goblet KB ( Lunge L,R+Squat) @24/16kg

REST 3 mins

Station 2
AMRAP 9 mins ( Switch when wall ball is Done! )
P1 - up-down to plate (2x20kg height)
P2 - sit up
P3 - 20 wall ball @9/6kg

REST 3 mins

Station 3
AMRAP 9 mins ( Switch when push up is Done! )
P1 - Farmer carry @ 2x24/16kg
P2 - DB complex ( 4 DB renegade row + 8 Mountain climbers alt.) @2x22,5/15kg
P3 - 20 deficit push up (sc: regular or HR Push up)

Zone 1:
-Sled Push Sprint 10m
-KB Explosive Squat x 10
-Airbike 5-10cal
-rest 20s

Zone 2:
-Wall Squat 40s
-Run Sprint 200m (inc 3-5%)
-Rest 20s

Zone 3:
-BB Front Squat x 5
-BB/Plate Hip trust x 10-15
-Rest 20s

Zone 4:
-Plate Ab crunch x 10
-Plate Russian Twist x 10
-SkiErg 200m
-Rest 20s

Zone 5:
-SB Reverse Lunges x 8 (leg pair)
-RowErg 200m
-Rest 20s

-7,5min work / 30s Rest
-Remember rest within zones
-Focus: Complete cardio ASAP after strength part.

WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk

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CLEAN PULL to HIP + CLEAN from KNEE + PUSH PRESS + SPLIT JERK with PAUSE in CATCH split jerk both side 1+1, pause 2-3 sec
2+2+2+2@barbell, 3-4× 3+2+3+2@72-78%, jerk-%, rest btw sets 1,5-2min

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FRONT SQUAT
3×5@85%, fs-%, rest btw sets 2-3min *2@up to 80%

BACK SQUAT *continue with a back squat after the front squat, put the working set load directly
2×6-8@85%, bs-%, rest btw sets 2-3min

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video: CLEAN PULL to HIP

video: CLEAN from KNEE 0:20

video: PUSH PRESS

video: SPLIT JERK with PAUSE in CATCH

KUNTOHARJOITUS

30:00 Minuutin ajan laadulla ja mahdollisimman vähällä levolla:
30 Rengassoutua
30 Penkkipunnerrusta käsipainoilla
30 Askelkyykkyä levytanko niskassa
15+15 Pallon heitto seinään kiertäen, lattialla istuen.

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HUOMIOITA
Harjoituksen tarkoitus on kehittää Lihaskestävyyttä, joten tähtää keskiraskaisiin painoihin, joilla niukin naukin saisit toistot putkeen. Harjoituksessa ei ole varsinaista tulosperiaatetta, joten kokeile haastavia kuormia. Voit vaihtaa painoja isompin tai pienempiin kesken harjoituksen.