Thruster 6x2
– nouseva paino
– lepo 3-4min

Deadlift

1 x 3 x 70%
1 x 3 x 80%
1 x max x 90%

Rest 3-4 minutes between sets.

Back Squat

2 x 6 @ 70-75%
2 x 4 @ 78-83%
2 x 2 @ 85-88%

Go Every 3:00

PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
4x[3+4 reps/leg]@RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~71-75% jerks

5@barbell, 3×5@RPE8, 2-3 reps in reserve

*target 58-63%, muscle sn-%, rest btw sets 2-3min

Maastaveto 3x3x82,5%
-lämppäsarjat (viimeistä lukuun ottamatta) korokkeelta

Sjmv yhdellä jalalla 3x10 / jalka

Kohautukset tangolla 3x10

Pidot myötäotteella 50% x 3 x max.aika

15 min

2 sets:
Max reps Bench Presses @60%
- Rest 3min btw sets

Toes to Bar

E2MOM, 5 rounds
3-18 toes to bars
8-12 Deadlifts

CLEAN LIFT-OFF + HALTING CLEAN DEADLIFT

use straps, LIFT OFF - Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle. Stop when the bar reaches the knees and return to the floor. DL- keeping the shoulder joint in front of the bar, and the weight balanced evenly over the whole foot. Hold this position for 2-3 seconds before returning the bar to the floor

2× 3+3@65-70%, 2× 3+3@70-75%, jerk-%, rest btw sets 2min