Every 3 min x 12 sets:
A. 30/25 cal row or ski
B. 30 med ball cleans 9/6 kg
C. 25 burpees to target

Rotate stations for total 4 sets per each.

2x7 Squat clean (tng)
1x7 Hang power clean (tng)
2x4 Squat clean (drop and go)
2x4 Hang squat clean (drop and go)

NO PULL UPS TODAY! :) Rest your shoulders! Get a massage!

00:00 7-9
02:00 5-7
04:00 3-5
07:00 1-3
10:00 AMRAP - Good form, not max effort

00:00 1 x 7-9 reps
02:00 1 x 5-7 reps
04:00 1 x 3-5 reps
07:00 1 x 1-3 reps
10:00 1 x AMRAP - Good form, not max effort

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai

kevyt tekniikkatreeni

Vapaa valinnaiset lämmöt

--

HIP (DIP) CLEAN + SQUAT JERK
5[2+1]@kevyt pal 2min

--

HIP (DIP) SNATCH
5x3@kevyt pal 2min

--

BOX JUMP Straight Leg
5x6 pal 2min

Front squat 4 RM, then 3x4 @ 90 %

Thruster 5 RM

Bent over barbell row (hands supinated) 15-12-10-8 reps

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 3 rounds
1:00 cardio machine
5 inch worm with push up
5+5 squat strech
5 barbell muscle snatch
5 barbell power cleans
:30 HS Hold

then start to climb for workout weight on snatch and power cleans