WARM-UP

3-5 Minutes of bike or row to get body warm.
Then 3 Rounds of:
5 Hang muscle cleans
5 Front squats
5 Tall cleans
5 Shoulder press
5 Clean grip overhead squats
10-20 Scorpion stretches
10-20 Iron cross stretches

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CLEANS

Every minute on the minute for 5:00 minutes of: 3 Cleans @ heaviest set of (3+1) complex from week 1.

Every minute on the minute for 5:00 minutes of: 2 Cleans @ heaviest set of (3+1) complex from week 2.

Every minute on the minute for 5:00 minutes of: 1 Clean @ heaviest set of (2+1) complex from week 3.

No touch and go
No letting go on 3’s and 2’s.

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STRENGTH

Front squat & Kettlebell swings

Every minute on the minute for 10:00 minutes of:
1) 10 Front squats
2) 10 Kettlebell swings (heavy)

Recommended weight for front squats is 50-60% of the heaviest set of 2 cleans + 1 squat clean into thruster from week 3.

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ACCESSORY

3 Rounds of:
8-12 Strict chin-ups
8+8 Floor seated Z-philly press with kettlebells
20 Weighted deadbugs
10 Banded glute bridges
10+10 Banded bird dogs
10-15 Heavy kettlebell swings

Warm Up
2 rounds
2 min cardio
20+20m 90/90 Bottoms Up Kettlebell Carry (per arm)
:20-30 Sec Supinated Grip Passive Hang
4-6 burpees
8-12 ring rows

Strenght&Conditioning
4-5 sets of
15/12 calories rowing OR 12/9 calories of air bike
then 2x10-12 db bench press and sets 3-5 are 6-8 db bench presses
rest 2-3 min bwn sets (3 hengen kierrolla voi vetää läpi)

Accessory Work
3 sets
8-10 single arm kb row R/L @16-24/24-32kg
8-10 standing tricep turn with db 10-15/17.5-22.5kg
24-32 weighted russian twits @5/10kg plate
rest 2-3 min bwn sets

4 rounds: (30s on/30s off)
1. lower ab lifts
2. reverse crunch
3. heel touches

Kyykky 3x3x75%

Maastaveto 3x1x80%

Jalkanostot maaten 3x15
-lisäpainolla

Reisikoukistus 3x15

2 rounds / 8 min for quality:
8 supinated ring row
6+6 lunge to one leg good morning
8-10 v-ups
6 push up to side plank alt.

E2M x 6

1 snatch pull + 2 hang squat snatch + 1 snatch balance @70-80%

Huom! Prosentit päivän fiiliksen mukaan. Sarjat pitää olla teknisiä!

EMOM 20:
Odd: 35 DU
Even: 10 T2B, unbroken

5 kierrosta

200m juoksu
15 boksihyppy
15 seinäpallo

tauko

3 kierrosta

20 pohjenousu
20 ojentajapunnerrus kuminauhalla

Every 3 mins for 15 mins:

3 Deadlifts
@80-85%

• full reset btw reps
• heavy load but good form!
• same weight across all sets

Clean & Jerk

6 x Every 2:00
2 reps
Build Weight to ~80% 1RM Max