3 kierrosta aikaa vastaan
400 m juoksu
15 x Etunojapunnerrus

Band-pull-aparts 5x20

Penkki 4x10x65%

Penkki, ylileveä ote 2x15-20
-2 sormenmittaa normiotetta leveämpi

Ojentajapunnerrus otsalta maaten 5x8-15

Vipunostot sivuille 5x20

Etuheilautus 3x20

Kyykky 4x10x65%

Pendlay Row 5x8x25-30%

Kylkilankkunostot 3x20 / puoli

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



Cleans & Thruster -complex:

Sets of 2+1 (2 Cleans + 1 squat clean into thruster).
No touch and go
No letting go
2 x same weight before adding more weight
Add weight until the movement starts to slow down.
Focus on technique and consistency
20:00 minutes. Lift every 2:00 min.

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STRENGTH

Front squat,
Every minute on the minute for 8:00 minutes of: 5 Front squats @ 100% of the heaviest set of clean & thruster complex

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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

EMOM x 5 MINUTES
Gymnastics Option Practice*
*Gymnastics Option s:
1-3 Bar or Ring Muscle-Ups
1-3 Banded Transitions
3-5 Kipping Pull-Ups
3-5 Vertical Ring Rows

5 sets of Deadlift
10 @60-63%
10 @63-65%
8 @65-68%
8 @68-70%
6 @70-73%
- Rest 2-3min btw sets

Warm Up
5 min cardio, add speed each min
then 2 x
10 romanian deadlifts
5 inch worm + push ups
10 air squat + 5 squat jump

Strenght
Deadlift 4x8 reps@55-60-65-70% of 1rm
rest 2-2.5 min sets

Metcon
20 min emom
1) ski x 40-45 seconds (target 12/9 calories)
2) hang power snathes x 6-8 reps @15-30/20-45kg
3) run or air bike x 40-45 seconds (target 12/9 calories)
4) kipping toes to bars or V-Ups x 8-12 reps

4 sets of Push Presses
Set 1: 10 @55%
Set 2: 8 @58%
Set 3: 6 @61%
Set 4: 4 @70%
- Rest 2min btw sets

75s on / 30s off x6, alternate between a & b:
a) 4+4 db snatch (22,5 / 15) - 4+4 db step back lunge (db anywhere) - AMRAP row
b) 4 high box jump (75/60) - 4 burpee - AMRAP DU / SU

Skaalaus:
- Skaalaa painot, toistot sekä boxin korkeus niin, että sinulle jää väh. 30s soudulle / hyppynarulle.
- Boxin kanssa ensisijaisesti hypyt matalammalle boxille, jos hyppy ei onnistu --> askellus boxille.

Rasittavuus: RPE 8 - ei ole tarkoitus vetää all out laitteillakaan.

Tulos: soudetut kalorit + hypätyt naruhypyt (1 DU = 1 rep, 2 SU = 1 REP)

Warm Up
3 min cardio machine
then 2 rounds
12-16 single arm db power clean&push press
12-16 goblet squats
:30/30 side plank hold
then some mobility for clean&jerks

Strenght
Power clean+push press+squat clean+split jerk 3x1+1+1+1reps@35-50%
then
Power Clean + Squat Clean + Split Jerk 3x1+1+2reps@60-70% of 1rm
then
3 sets 1+1reps@75-80%, rest 20s, 1+1reps@75-80% of 1rm

Metcon
8 min amrap
4/4 single arm db power clean&jerks (1 side first)
8 burpees
8 box jump, step down @50/60cm (scale to step up)
Target 5-7 rounds