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 3+1 (3 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 10:00 minutes of: 4 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

5 sets of 2 x (1 Power Snatch + 1 Hang Squat Snatch)
Set 1: @50%
Set 2: @55%
Set 3: @60%
Set 4: @65%
Set 5: @70%
- Rest 2min btw sets

Bench press

3x8

3+ reps in tank

Speed Bench

10 x 2 @ 50-60% Keep press Fast! Don't over load.

Go Every 1:30

EMOM 48 (4 rounds):
1: 15/12cal Row
2: 10 Burpees Over Rower
3: 10 T2B
4: Rest
5: 15/12cal AB
6: 1 round of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats)
7: 15 GHD Back Extensions
8: Rest
9: 15/12cal Ski
10: 1 round of DB D.T. (12 Deadlifts, 9 Cleans, 6 STOH) 2x15/10kg
11: 40 DU
12: Rest

Warm Up
2 rounds
2 min Air Bike (start easy, add speed)
20 banded side steps in place + 10-20 banded air squats
5-10 inch worm + push ups
5-10 scapula rolls + 10-15 ring rows
20-30 mountain climbers

Metcon
Air Bike
3.5 min @moderate/fast pace (+1-2rpm to 20min test avg rpm)
rest 30s
1 min@fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)
rest 1 min
3.5 min @moderate/fast pace (+1-2rpm to 20min test avg rpm)
rest 30s
45s@fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)
rest 30s
45s@fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)
rest 1 min
3.5 min @moderate/fast pace (+1-2rpm to 20min test avg rpm)
rest 30s
30s @fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)
rest 30s
30s @fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)

Strenght
Military Floor Press 4x6-8reps @65-75% of 1rm bench press
rest 2-3 min bwn sets
Weighted Pull Ups 4x5reps (1-2 RIR) + 1 legless rope climb / 2 lower rope climbs right after
rest 2-3 min bwn sets

Accessory Work
3-4 x 2 times wall walk to 1-2 shspu
3-4 x 2-8 bar muscle ups / banded or jumping bar muscle ups
3-4 x 10-20 sec of l-sit hold on rings
rest as needed

Optional strength/ WEEK 3.

3x3 snatch grip deadlift (5s slow negative )

WEEK 1. 100% of 1rm snatch
WEEK 2. 105% of 1rm snatch
WEEK 3. 110% of 1rm snatch

EMOM 10:
2 Power Cleans @65%

3x3 (moderate weight, 60-70 %)

AMRAP7
5 lateral bar over burpee
10 sumo-deadlift high-pull (40 / 30)

Skaalaus:
- Burpeissa ensisijaisesti tasajalkahyppy tangon yli (alastulossa jalat voi tulla maahan eri aikaan), tarvittaessa skaalaa tangon yli askellukseen.
- High pullissa painot sellaiset, että pystyt tekemään läpi treenin 1-2 sarjassa.

Rasittavuus: RPE 8,5-9