1) Push press 4x3x80%

Every 1:15 x 10 (12:30), alt. btw:
4 Back Squats
2 Front Squats
- Both lifts to be done at 85-90% 1RM front squat.
- If you think you will need to break or there isn't enough time for the prescribed weights, drop the percentages down -10% to achieve the goal.

5 sets of Power Clean + Push Jerk:
Set 1: 2 Power Cleans + 3 Push Jerks @65%
Set 2: 2 Power Cleans + 3 Push Jerks @70%
Set 3: 1 Power Clean + 2 Push Jerks @80%
Set 4: 1 Power Clean + 1 Push Jerk @85%
Set 5: 1 Power Clean + 1 Push Jerk @90%
- Rest 2-3min btw sets.
- Power cleans should be done as singles.

3 rounds

5-10 halfway pull ups (down to halfway)
Rest 60sec
5-10 halfway to top pull ups
Rest 60sec
5-10 negative pike hspu, 3-5sec lowering
Rest 60sec

AMRAP 10 for quality
3-10 Kipping pull ups
5 + 5 dB hang split snatch
20sec hollow flutter kicks

Ladder: Squat Clean 1 repetition

Add weights (2,5kg) every 60". Start around 1/3 of DL 1RM.

---

Post five heaviest sets

Clen&Jerk

Every 5min, 5 rounds
5-10 front squat
rest of time ergo

Kyykky 4x7x65%

Askelkyykky eturäkissä 3x10 / jalka

Russian twist 3x20

Ojentajat seisten niskan takaa 3x20

Jalkojen nostot maaten 3x20

Warm-up:

3x
15/12 Calories row
10 Deadlifts
10 Front squats
10+10 Half kneeling 1-arm shoulder press
20 Mountain climbers

---

Clean and jerk

5 x 2 (Power clean + push jerk) @ 62% (C&J 1 rep max)
Rest 1-2 minutes between sets

Deadlifts,
3x5 @ 65%

---

Front squats

Every minute on the minute for 10:00 minutes of:
2 Front squats @ 60% (of 1 rep max front squat)

---

Core:
3x
20 Flutter kicks
10 Slow knee tucks
20 Candle stick toe touches

Bonus:
3 Rounds of:
10+10 1-legged deadlifts
10 Strict toes to bar
20 Front rack box step-ups, alternating legs.
Rest 2:00 between rounds.

Farmer Carry: 4 x 100 Meters. Rest 90s
+
Barbell Side bend 3 x 6-8 each. Rest 60s.
+
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)