Karantreeni "Cleans"

3 x muscle clean + power clean + front squat

3 x power clean + hang squat clean + front squat

3 x squat clean + hang squat clean

*First complex with light weight focusing on the pull and warming up. In the second and third complex you can climb up to heavier weights still focusing on technique. Rest 2-3 minutes between sets.

Karantreeni "Press and squat" #Anywhere

EMOM12
1. 10 One arm strict press (Right arm)
2. 10 Squat with object in front rack (Right hand)
3. 10 One arm strict press (Left arm)
4. 10 Squat with object in front rack (Left hand)

*you can use any weight you find: kb, db or something more unstable to make this more challenging.

Karantreeni "Push and Clean" #Anywhere

EMOM12
1. 10 One arm push jerk (Right)
2. 10 One arm squat cleans (Right)
3. 10 One arm push jerk (Left)
4. 10 One arm squat cleans (Left)

*you can use any weight you find: kb, db or something more unstable to make this more challenging.

Karantreeni "Raise and rock" #Anywhere

EMOM12
1. 10 Back flies
2. 10 Front raises
3. 10 Hollow body chest press
4. 10 Hollow rocks

*you can use any weight you find but these really does not need much

Back flies

Front raises

Hollow body chest press

Karantreeni "Jerks"

2 x dip & drive + push press + push jerk

2 x push press + push jerk + split jerk

2 x push jerk + split jerk

*You can climb up to heavier weights from the first complex into last one. Focus on the hip extension. Rest 2-3 minutes between sets.

Outdoors Running 60min: Speedplay Intervals at Matinkylän kenttä

Warmup 15min: Easy jogging, running drills and spurts.

Workout: Run 800m 5* E6MOM, with the following guidelines:
-First 200m easy pace.
-Middle 400m fast, NOT all out.
-Last 200m easy pace.
-Rest.

Try to find a remarkable tempo variance btw 200m's and 400m.

Cool down 15min: Easy jogging and a couple of short hill spints in the nearby woods as dessert.