Clean technique

1. EMOM 5 1 hang clean pull + 1 Hang squat clean + 1 Power clean @60%
2. EMOM 5 1 Squat clean + 1 Power clean @70%

A)
Tempo Back Squat 1
Build to heavy single!
Tempo: 3/3/X/1

--then--
4 x 1 @90% , go every 90 sec!

B )
4 rounds for time of:
75 Double Unders / 125 single unders
15 Barbell Hang Clean & Jerks, 35/25 kg

Timecap: 10 mins

3x 10min ON/2min OFF

”I Go-You Go”
3x Shuttle Run
12-15/10-12 Cal (Row-Ski-Bike)
3x Shuttle Run

Kyykky 4x4x70%

Tempo-kyykky 2x8x30 (3/1/3)

Jalkanostot maaten 4x15
-lisäpaino

*snatch grip

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

4×8@65%, 8+ reps@65% 2-3 reps left for final set, *goal in theory ~13-14 reps, sn-% / ohs-%, rest 2-3min

DELOAD WEEK

Outdoor workout

40 min AMRAP in pairs
A) 500m run
B) 20 plate ground to overheads 15/10kg
AMRAP** plate Zercher squats

*One person runs while the other works
on the other movements
**Until your partner returns from the run

2× 2+2@barbell, 3× 1+1@75-80%, sn-%, rest 2min

Close-grip bench press
6 x 4, 3 min rest between sets

A)
1x [ 1 Clean Pull + 1 Low Hang Squat Clean + 1 Front Squat ]
Build to a daily max!
--then--
5 x 1 @90% of first part!

B)
30-20-10 reps, for time of:
Front Squat, 50/35 kg
Lateral burpees over the bar
Timecap: 10 mins

C)
3 rounds
Half kneeling hip flexors stretch x 20"/20"
Half kneeling adductor lunge stretch x20"/20"
Use KBs!

3 x E2MOM12 (ABC)

A)
1. 200M RUN
2. 30KB SWING

B)
1. 25-20 CAL bike / ski
2. 100 DU'S/SU'S

C)
1. 25-20 CAL ROW
2. 30 Box step up