EMOM 12:
1. 6-12 t2b/knee raise
2. 9 double db box over 22,5/15kg
3. 3 wall walk

• Rest 4min

EMOM 12:
1. 6-12 bmu/c2b/kipping pull up
2. 12 box jump over
3. 30sec max burpee

5 x E90SEC
2-2-2-1-1 strict pull up

• leave 2-3 reps in tank

20 min c2

1) Single leg squat x 8+8
2) Romanian lunge x 10+10
3) Hip Raise x 10
4) Copenhagen adductors 10+10
X 4

Core
Single leg stretch x 10
Hip raise + lower x 10
X 3

30-45min VK Run

*Z2 for 10-15min as warmup

Next Deload.

EMOM16:

1. Muscle snatches x 10 reps
2. Rest
3. Sumo deadlift x 6 reps (heavy load)
4. Rest

WEEK 1/6

WARM UP 15-20min

Maanantain saliohjelman + clean technique

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CLEAN PULL to POWER POSITION
4x3@up to 70% bw-% pal 2min *(bw 70% = 1 RM CL&J)

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HIT & HIGH PULL *full foot (contact drill)
3x3[3+1]@BB pal 2min

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CLEAN PULL to POWER POSITION + CLEAN ABOVE KNEE
4-5[1+3]@BB / RPE8 *2 reps reverse pal 2min

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PUSH PRESS
3x3@RPE8 *2 reps reverse pal 2min

Complete as many rounds as possible in 20 minutes of

• 12 handstand push-ups
• 8 bar muscle-ups
• 4 power cleans

♀ 135 lb ♂ 205 lb

3 × 10 reps @moderate load

Go every 2:00

AMRAP 20
Teams of two:

30 one arm devil´s press (split reps anyhow)
40 partner abmat sit up (with medball)
50 one arm DB hang C&J (split reps anyhow)
60 jumping squat (with medball, split reps anyhow)
300m run with medball (both)