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

Overhead Squat

Build heavy set of 3. Goal Snatch 1 RM

TimeCap 17 min

Use Snatch Grip

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

1-2km Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

Partner Workout
Watefall style

AMRAP 10 mins
10 pull up
10 HSPU
10 DB Front squats 2x22,5/15kg

2 mins REST

AMRAP 10 mins
10 DB thruster
10 T2b
12/10 cal machine

2 mins REST

AMRAP 10 mins
40m Sandbag carry@45/30kg
40m shuttle run burpee
40 double under

1-2x1x[1+1]@80%, sn-%, rest 2min

5-3-2-2-2

Go every 2:00

10 sets of
3-positions Clean (Hi-Hang/Hang/Floor)

Go every 90sec
Start at about 65% and add

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