Category: Yleinen

3 sets of 5 reps,
power clean
a. power clean high catch
b. deep power clean
c. clean
1. set 3 sec pause
2. set 2 sec pause
3. set 1 sec pause

clean pulls
4×3 at 80% 1RM from pc

power clean
3×2 at 70%

15 minute AMRAP of,
10 db hang clean & jerk
10 sit-up
10 cal row

rest 5 minutes

15 minute AMRAP of,
10 squat
8 push-up
6 ring row

keep intensity at 80%

Hamstring hip raises on medball
4×6/leg

Weighted lunges
3×12/leg

DB one-legged romanian deadlift
3×12/leg

Russian kbs
3×12

rest 1 min between sets

For time:
50 Box jump 24/20″
rest 1 min
50 Jumping pull-ups
rest 1 min
50 Kettlebell swings 16kg
rest 1 min
50 Walking Lunge steps
rest 1 min
50 Knees to elbows
rest 1 min
50 Push press 20/15
rest 1 min
50 Back extensions
rest 1 min
50 Wall ball 20/14
rest 1 min
50 Burpees

DELOAD WEEK

Snatch waves
On the minute
4 rounds:
40-50-60-70%

DELOAD WEEK

12 seconds work 18 seconds rest
8 rounds per movement
60 seconds rest between movements
row calories
hinge row
back extension
kb swing

DELOAD WEEK

Technique
handstand walks

On the minute for 15 minutes:
1. 10m handstand walk
2. 10 (5/5) one-arm ring row
3. 10 second L-pull-up
4. 10 weighted sit-up
5. rest

DELOAD WEEK

Technique
Pull-ups

For quality:
With a partner
60 man makers
alternating reps

As many repetitions as possible in 7 minutes of:
7 Push-press
18 Deadlift
85/60