Warm-up:

3:00 min erg
+
3x
10 Deadlifts
10 Upright rows
5 Hang power cleans
10 Shoulder press
10 Front squats
*Tyhjä tanko

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A) Clean and jerk

Primer: pause jerks = pause at dip, catch and recover
- 10:00 minutes, climbing weight

Climb up to a heavy, but fast, single Clean and jerk in 20:00 minutes.

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B) Front squats

Climb up to a single heavy, but fast, front squat in 15:00 minutes.

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C) Bonus:

Core:

3x
15-20 GHD Sit-ups
10-15 Back extensions
10-15 Hamstring curl on rower

Optional:

3 sets of:
12 Skull crushers
10 Pendlay rows
12 Toes up romanian deadlifts

*Rest 1-2 min between sets

Level 1 & 2

7 min AMRAP
7 Wallballs @9/6kg
7 Burpees

Front squat
5 x 3 @60-70 %
Tempo 3310

Tarkoitus kehittää kyykkytekniikkaa.

With partner complete AMRAP in 4 minutes of:

Muscle ups (C2B / P-U / Rope Decline)

Rest 2 minutes

With partner complete AMRAP in 4 minutes of:

Row / Ski for calories

Rest 2 minutes

With partner complete AMRAP in 4 minutes of:

Clusters (clean + thruster) @40/30kg

AMRAP 25

Buy In: 600m Run

Then
AMRAP of
10 Air Squats
10 Sit-ups
10 Pushups
10 Box Jumps
10 Wall Balls
10 Pullups
10 DB Snatches 22,5/15kg

*perform 5 Burpee every 5th minute

3 sets
4/4 Turkish Get-Ups

A.) Handstand hold / handstand walk practise

B.) AMRAP 10
1-2-3-4-5…
- Toes to Bar/ Kipping knee raises
- after each round 20m walking lunges

C.) TABATA ABS
- alternating hollow hold & mountain climbers

Three rounds; 3 minutes work and 1 minute rest

15 KB swings (2/1,5 pood)
12 Toes to bar

Remaining time:
As many front squats 
(50 % of 3RM) as
possible. If you drop the
weight, do 15 sit-ups.

1 min rest

How are your arch rocks?

Let's play around with arch rocks for 10 minutes.

Jalkanostot maaten 3x20

Kyykky 3x3x80%

Suorinjaloin mave käsipainoilla 3x15
-kunnon venytys

Vinopenkki käsipainoilla 3x12-20

Jalkanostot maaten 3x10
-lisäpainolla