4 sets:
10-12 Incline Dumbbell bench press
10-12 Incline Dumbbell curl
10-12 Dumbbell pull-over
10-12 Dumbbell Preacher curls
*For each movement use a 2 count tempo on the way down.

0-15 mins build upto a heavy clean and jerk

18-24 mins 6 min TC
Perform 30 clean then 30 STOH@60-70% of above

28-33 mins 5 min ascending ladder
1-2-3-4etc...
C&J@same weight
BOB

36-40 tabata core or mobility

lisäpaino leuanveto 3 x 3

Tai negatiivinen leuanveto 3 x 3

A) EMOM 15’
A, 15 USA swing @heavy
B, 16 Gorilla row
C, 12 double KB Z press @mod.

B) AMRAP 8’
2-4-6-8…
Double KB Front Rack Alt. Reverse Lunge
Double KB Hang Cl&jJerk

2’ rest-

C) AMRAP 8’
6 burpee DL (double KB)
10 box over @50 cm (double KB)

4-5 sets:
30mt Heavy sled push. Should be a steady march.
30mt Heavy Dball carry. Something you can do unbroken.

Rest as needed between sets.

• For Time:
Strict Ring Dips 30/20 reps
2:00 rest
Kipping Ring Dips 40/30 reps
2:00 rest
Standard Push Ups 50/40 reps

4 rounds of:
Barbell deadlift x5
Max push ups

Then 4 rounds of:
Barbell Bent over row x10
Weighted crunch (use a db) x20
Mes ball Russian twists x20

Finisher
2x500m row (2 mom rest between sets)

3*
16/12/9
DB Burpee DL
High Box Jump
DBall Clean

TC 40'

3*
15/15 DB press
15/15 DB Up Right Row

Lepoja

• 2-3min. Row/Bike/Run

• 2x
  6-8 Deadlift
  6-8 Muscle snatch / clean
  6-8 OHS / Front squat
  6-8 Press

• Mobility...

2x
3- position snatch
3- position clean
3 Tall jerk
3 Split jerk

• Work on Snatch & Clean + jerk