PRESS

A) WU 3-4x:

• 10 Lu Raise (2x Plate)
• 5 Dive Bomber
• 5/5/5 Press/Push Press/Push Jerk (Empty BB)

B) Push Press
E3MOM X4:

• 3 Push Press @50-60% from 1RM Split Jerk

C) Push Jerk
E2MOM X4:

• 2 Push Jerk (DnG) @80+%

D) Split Jerk
EMOM X4:

• 1 Split Jerk @90+%

*fiiliksen mukaan ykkösiä. Voi tehä pari extraa jos tuntuu hyvetiltä.

CONDITIONING
For Time:

• 5k BikeErg (Z2) Into,

10x 2min AMRAP:

• 15 WB
• 10 Heavy DB Snatch @22.5kg
• Easy Bike for the rest of time

-Rest 3min-
Into,

• 5k BikeErg (Z2)

ACCESSORIES

A) EMOM 9:

1) 1 Set of Deficit Push Up (esim. levyjen päältä)
2) 1 Set of Wide Grip Pull Up
3) 20-30s Parallette L-Sit

B) 3-4x For Quality:

• 10 Ab Wheel (from knees) // 20-30 Hanging Knee Raise (jos ei abwheelia)
• 15/15 Pallof Press
• 20-30 Russian Twist w/Plate