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 "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.
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
