Ring Dip 5x5

Push Press 8x3

Pause Back Squat 3x3
2s pause @ bottom of the squat
start 70-80% 1RM Back Squat

1 Clean
3 Front Squat
1 Jerk

(Squat cleania ei lasketa kyykyksi)

Overhead Squat (OHS) 8x3
all sets +80%

4 x 8 / side
rest 3min btw sets

Bend over row w/2 DBs
4 x 8-10
rest 90s

5 sets both sides
1 Snatch
1 Push Press
1 Squat
1 Push Press
1 Squat
rest as needed

Every 2:00 for 10 sets:
1 front squat
– Rest for the remaining time in the 2:00 clock.
– Use at least 60% of your best front squat and
Increase load across as many sets as possible.