Every min x 7 sets
9 Squat Cleans @52.5/35
6 Squat Cleans @65/45
3 Squat Cleans @80/60
3 Squat Clean @80/60
3 Squat Clean @80/60
6 Squat Clean @65/45
9 Squat Clean @52.5/35

5x2 Front Squat @75% of days 1RM
- Rest 2-3min btw sets

Maastaveto korokkeelta 5x6x70%
-esim 1 kumiharkko

Suorinjaloin maastaveto 4x8x40%
-jokainen toisto lattiasta

Bulgarian Split Squat Jumps 3x8 / jalka

SitUps 3x8

Stoppi-veto 3x5 (40-50-60%)

Maastaveto 2x4x70%, 2x3x80%

Kulmasoutu 3s pidolla 5x8x20-25%

Ojentajat käsipainolla seisten 3x15/käsi

1) set of Strict Handstand Push Ups Or Push Ups Or Seated Dual Kb Presses
2) Set Of Strict Pull Ups Or Challenging Banded Pull Ups Or Ring Rows
*Choose reps by your ability. No max sets.

3-4 rounds for quality:
10 Barbell Bent Over Row, choose load
10 Sumo Deadlift High Pulls, choose load
20 Back Extensions

Warm-up: 10-min general warm-up + 5 min mobility + 10 min barbell warmup

A: Emom 12-15 min: 1 x Clean
Start from 70% and build-up

B: 3x2 Back squat. Find days heavy set of 2, then do 2 sets with 80-90% of days max weight

Cool-down: Easy row/bike for 10 min + 5 min mobility

For time:
20-18-16-14-12-10 Push-ups
15 Hollow Rocks

3RM

*Nousu päivän parhaaseen

Warm up:
2 Rounds:
1:30 Erg
6+6 One arm kettlebell deadlift + hang power clean
3+3 Windmill w small weight
3 Wall squat

Progression:
Hang power clean tekniikkaa kepillä.
Then
Build up to Deadlift+ Hang power clean + Push press weight

Movement prep before workout:
1Rnd:
100m run
6 Deadlift
4 Hang power clean
3 Push press
5 Air squat
5 Push up
1 Wall walk