Find 1RM Snatch

4 x 3 reps high box jumps
-rest 1 min

4 x 3 broad jump
-rest 1 min between

5 kierrosta supersarjoja,2 min palautus

maksimi toistot rengasleuanveto
10 romanialainen maastaveto käsipainoilla

EMOM 12 (50 sec work, 10 sec off)

Alternating between

Odd: Row 17/14 cal

Even: 40 DU or 50 sec DU practise

Daily activity

Add a daily activity, for instance:

• Walk or cycle to work or school
• Take stair instead of elevator everytime you can
• Standing instead of sitting at work if possible

10 rds, round every 2:00.

clean&jerk

2x1+1@50-75%

Build up to a heavy 1RM squat clean.
Keep quality! Begginers build to a heavy 5RM

1A - Close grip chin-up clusters

• 4 x 2.2.2 (Rest 10sec between set of 2s)

1B - Single arm DB push press

• 4 x 5 (each arm)

Alternate between 1A and 1B. Rest 90s between each set.

3 x 8/each arm

Rest 60s

3-5 Rounds for quality (work in pairs ygig after each movement )
10 V-sit up
2-3 skin the cat
8 dragon flys
10 rower roll outs
15 push ups

This is for quality ! Cut off 25 Mins