Every 2:30 for 5 sets
2 clean (squat, no touch & go). Add weight every round (go heavier than last week if form is on point).

Lisää kiloja edelliseen sykliin jos silloin jäi varaa

Minutes 12-15 perform one set of
10 unbroken power clean (add 2.5-5 kg from last week)

Find your TM in 3 pos. Clean in 20 min

Hang squat clean + Squat clean + Split jerk

Set 1) @65%
Set 2) @70%
Set 3) @75%
Set 4)@77,5%

At the Gym

1.
EMOM12
1. 5 Back Squats
2. 5 Front Squats
3. 10 Front Rack reverse lunges
4. Rest

*You can have three different weights for this. There is not much rest so no need for going heavy. Heavier squats are coming next month! ;)

2.
Conditioning
Teams of three or two
One works - other rests
Divide the reps as you like
AMRAP16
45 Power clean 50/35
45 Wall Balls 20/14
45 DB snatch 22.5/15
45 Burpees

*You should divide the reps so the one who works can always do the set unbroken.

OR

Anywhere

1.
Conditioning
4 x
5 minute on / 2 minute off
AMRAP
7 Single arm hang clean (R)
7 Single arm hang clean (L)
7 burpees
14 air squats
7 Single arm thruster (R)
7 Single arm thruster (L)
7 burpees
14 air squats
7 Single arm hang snatch (R)
7 Single arm hang snatch (L)
7 burpees
14 air squats
7 Single arm push jerk (R)
7 Single arm push jerk (L)
7 burpees
14 air squats

*Continue where you left off.

2.
Core
Emom7
7 v ups
7 tuck ups
7 hollow rocks
7 sec hollow hold

*Try to do the round unbroken, you should have at least 20 sec to rest before the second rounds starts. Scale by reducing one rep from each movement.

Build up to 2 RTM in 20 min

3 Rounds for quality

12 Inverted Row
20s + 20s Mixed Carry (KB/DB)

AHAFA

5 x 2 Pause back squat

• leave two reps in the tank
• rest 3 minutes between sets

3 x 10min / 2min rest

YGIG / Round

12 Cal Row - 8 Thruster 40/30kg

12 Cal Bike - 8 Devils press (AHAFA)

10 Burpee - 8 Wall ball 9/6kg

5 x 40%
5 x 50%
5 x 60%

FOR TIME / SPLIT ANYHOW:

800 m Run (Both)
80 KBS (32/24kg)
80 Box Jumps (60/50cm)
80 Push Jerks (50/35kg)
80 Wallballs (9/6kg)
800 m Run (Both)

Timecap 40 min