RX
AMRAP x 12 MINUTES
2 Hang Power Snatch (50/35kg)
4 Overhead Squat
8 Toes to Bar
24 Double Unders
GOAL: 6+rounds

SCALED
AMRAP x 12 MINUTES
2 Hang Power Clean (Moderate)
4 Front Squat
8 Kipping Leg Raise
48 Single Unders
RPE 8

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN1 - 5/5 Sciatic Nerve Floss
MIN 2 - 10 Alt. 90-90 Hip Rotations
MIN 3 - 5/5 Groiners w/Twist
*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.

Warm Up
3 min cardio machine
then 2 rounds
8/8 suitcase deadlifts
8/8 single arm push press
16 air squats
24 mountain climbers
then some mobility for clean&jerks

Strenght
Power clean+push press+squat clean+split jerk 3x1+1+1+1reps@35-50%
then
Squat Clean + Split Jerk 3x2+2reps@60-70% of 1rm
then
4 sets 1+1reps@75-85%, rest 25-30s, 1+1reps@75-85% of 1rm

Metcon
10 min amrap
10 wall ball shots
10 kb swings
10 toes to bars / V-ups
target 5-7 rounds
Loppujumpan voi vetää myös kaverin kanssa niin et you go i go meiningillä ja toistot tuplana. Tällöin hieman kevyempi harjoite ystävänpäivän kunniaksi, mut tekemistä on. Tai jos välineet riittää voi tehdä synkrona aina liikkeet ja toistot silloin samat 10 per liike.

15-12-9 reps for time:
Power clean 85/50kg
Deficit HSPU 2x20/1x10 kg plates

Heavy Clean Pulls

5 x 3 Build in heavy. Target 70% + of Deadlift

Go Every 2:30

C&J complex with light weight: (10-15min)
1 Clean deadlift + 2 Hang cluster + 2 Split jerk

Huom!
Kevyet ja tekniset painot!

Warm-up: 10 min general warm-up + 5 min mobility + 10 min barbell warmup

A: Emom 12-15 min: 2 x Clean

Start from 60% and build up

B: 4x4 Back squat. Find days heavy set of 4, then do 3 sets with 80-90% of days max weight.

Cool-down: Easy row/bike for 10 min + 5 min mobility

Optional session 2:

60-90min aerobic training (Bike/Run/Row/etc.)

Emom 24

1) 45s Kone
2) 12m OH-askelkyykky (painot molemmissa käsissä)
3) 1-10 Mu/leuka/C2B
4) Lepo

EMOM12
1. 20/20s KB mixed carry (OH & front rack)
2. 20/20s Single leg wall sit or 30-40s Wall sit
3. 20 Alt. russian twist
4. 10-15 Arch rock

Build up to moderately heavy 3rep overhead squat in 3 sets

Warm Up
2 rounds
2 min cardio machine
20 glute bridge / 10+10 single leg glute bridges
20 step back/forward lunges
:40 Plank Hold
then some squat mobility and start warm up sets

Strenght
Back Squat 2x10 + 2x8 reps@55-60-70-75% of 1rm
Front Rack Step back lunges 3x6-8 reps R/L @building in weights
rest 2-3 min bwn sets

Accessory Work
Tempo Goblet squats 3-4x8-12 reps, build in weights + max time l-tuck hold
with rings.
rest 1-2 min bwn sets