3 rounds

30sec work + 10sec rest of each
*Bulgarian lunge (r)
*Bulgarian lunge (l)
*Single leg hip thrust (r)
*Single leg hip thrust (l)
*Both legs hip thrust hold

Videolla ei käytetä painoja, mutta mielen mukaan voi hyvin käyttää käsipainoa tai kahvakuulaa.

Power clean

Every 90 s for total 8 lifts:
1 Power clean

*Start light, build to heavy

Easy aerobic activity for 20-30min

Ohje: vapaavalintainen aerobinen harjoitus päivän kunnon mukaan.

Warm up
3 rounds
30 jumping jacks
10 bodyweight single leg RDL
10 bodyweight reverse lunges
5 push up to downward dog

Workout
Choose 1 of the followings:
A. Running
5 rounds
1 min easy / 5 min moderate effort

B. Bike/Row/Ski
5 rounds
1 min easy / 5 min moderate effort

C. if you want to move both ways /are able to do more work
do first 3-4 sets of running and then 3-4 sets of
biking outdoors / working with ergo.
Total is 6-8 rounds.

Accessory
3 rounds
:50 half wall climb hold
:50 side plank (R/L)
:50 Hip thrust hold (straight body or upper back on ground)
:50 wall squat hold (meaning "OHS" position hold)
rest 20-40 sec bwn hold's and 1-2 min after full round.

Cool down/mobility
2+2 min wall pec strech (R/L)
2+2 min couch strech (R/L)
2+2 min achilles/calf streching (R/L)

4 min AMRAP
10 squat + side kick (alternate legs)
10 alternate kossack squat
10 alternate lunges

2 min Hip Thrust Hold

4 min AMRAP
10 squat + side kick (alternate legs)
10 alternate kossack squat
10 alternate lunges

No rest between the workouts, work out 10 min straight.

Find heavy set of
1 Clean + 1 Hang clean + 2 split jerk

1) back squats 5x65%, 3x75%, 1+ 85%
2) bulgarian deadlifts 3x(3+3) x 35%

Weighted pull-ups

8 x every 90 seconds
3-5 strict pull-ups / weighted pull-ups (vasta/myötäote)

*Lisäpainoleukoja kenellä menee 5 tiukkaa leukaa helposti.
*Skaalaukset: Vastuskumpparilla jos saat joka toistolla leuan tangon päälle. Mikäli kumpparilla ei mene puhtaita, tanko räkkiin sopivalle korkeudelle ja istuen lattialta (=sopiva korkeus, kun istut risti-istunnassa ja kädet yltää suorana tankoon)

Warm up
2 rounds
30 lateral jumps over stick/line
6-8 stick over burpees
10 pass thoughs
5 tall muscle snatch with stick
5 snatch grip press behind neck
5 ohs

Weightlifting skills
Clean&jerk
3 reps each movement:
hang power cleans
front squats
shoulder press in split position
clean&jerk
5-7 rounds total

Workout
Try to be explosive on each rep, we dont want to
slow down during working

Every 2 min for 6 minutes (3sets)
8-10 jumping air squats
Every 2 min for 6 minutes (3sets)
8-10 jumping lunges
Every 2 min for 6 minutes (3sets)
8-10 clapping push ups (you can be on your knees)
Every 2 min for 6 minutes (3sets)
8-10 single arm press/push press with kb/db (R/L)

Cool down / Mobility
2 rounds
25 jumping jacks
10+10 käsien/hartioiden pyörittelyt (eteen/taaksepäin)
5+5 bodyweight windmills (tempo 2-3 sec down/up)
20 high knees
rest 30 sec bwn round
Video link below :

For time:
10 rounds:
10 DB/KB Hang C&J (5+5)
50m Shuttle Run (25m+25m)

Straight into

5 rounds:
10 Push-Up
50m Shuttle Run (25m+25m)

50m Shuttle Run = Run 25m, touch the ground and turn back