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

For time:

50-40-30 Dumbbell Deadlifts 22,5/15kg´s
5-4-3 D-Ball Carry Lengths 60/40kg ( 1 toisto 15m )
15-12-9 HSPU

TC 15

AMRAP 8

Buy-In 50 Double Unders

Remaining time :

12 Power Clean 60/40kg
12 Bar Over Burpees
12 Front Squat 60/40kg

Rest 4 minutes.

AMRAP 8

Buy-In 50 Double Unders

Remaining time :

9 Power Clean 70/45kg
9 Bar Over Burpees
9 Front Squat 70/45kg

Rest 4 minute.

AMRAP 8

Buy-In 50 Double Unders

Remaining time :

6 Power Clean 80/50kg
6 Bar Ovar Burpees
6 Front Squat 80/50kg

1@up to max (1RM)

Build to Heavy Single

2min on 1min off x5:
10 no-jump burpee
20 db snatch (15 / 10)
10 no-jump burpee
30 db dl (25 / 20)

Work 2mins, then rest 1 and continue where you left off on the previous round. Result is reps completed.

front squat 3-3-2-2-1

• add weight in every set, last single should feel challenging

Kipping pull up technique

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EMOM4
5-8 kipping pull ups (use band if needed)

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AMRAP10
5 pull ups
10 burbee american swing
10 sit ups

3 sets

40-60s Face up Chinese Planks @ add load if possible

6min of continuous movement:
For example:
Bear crawl, Crab walk, Walking
lunge, Pig walk, Shuttle run,
Lizard walk…

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2 rounds with barbell:
10 Straight leg deadlifts
10 Hang squat cleans
10 Strict press / Push press