3 rounds
10 cal bike or row
10 good mornings
10 single leg KB deadlift (5 per leg)

Deadlifts
E2MOM x 6
10 reps @ 50% 1RM

Tall clean
4 x 2 @ 50% of build over the sets if it feels good

3 position clean
3 x 3 @ 80% of 1RM clean

Push press
3 x 5 @ 60% of 1RM or 9RPE

Clean & jerk
5 x 2 @ 75% of 1RM clean & jerk

Accessories
DB bench press 3 x 10 @ 8RPE
Lateral raises 3 x 12 @ 8RPE
DB shoulder press 3 x 10 @ 8RPE

Back Squat
7reps @72,5-77,5%
5reps @77,5-82,5%
5reps @82,5-85%
3reps @85-87,5%

*TC 15-20min
*split jerk to the other side on the next set

2×2x 1+1+1@barbell, 1+1+1@up to the maximum of the day , rest btw sets 2min

Run/Row/Bike/Ski
45-75+min.
Easy aerobic pace.

Hang clean pull 4x6 reps

AMRAP 20:
10 Double Dumbbell Push Press (50/35#)’s
30 Double Unders
50-ft. Double Dumbbell Front Rack Lunge (50/35#)’s

Kilos: (22.5/15kg)

• Row/Bike 90s.

• 2 rds:
  7-10 Air squat
  7-10 Sit ups
  7-10 Ring row
  7-10 Push ups

*. Row/Bike 60s.

• 2 rds:
  10 KB swings
  10 Qoblet squats

• Row/Bike 30s.

• Mobility...

EILINEN tai LEPO
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

tai

CORE 3 rounds: 0:30 work + 0:30 rest *väline pyyhe/kuminauha/keppi/tanko
1. SUPERMAN
2. CRUNCH
3. THURSTER
4. one leg BENT OVER reverse grip
5. SIDE PLANK
6. one leg BENT OVER reverse grip
7. SIDE PLANK
8. JUMPING JACK

5 rounds for time of

15 L pull-ups
30 single-leg squats