Clean, must be squat clean
5x1

Go by feel, try to peak at 4th set and then decide how heavy to go on the last

Vauhtipunnerrus 2,2,2,2

Nousevat painot, alkavalla 2 min.

Lisää painoa viime kerrrasta

• 4x 2 Push Press + 5 Push Jerks @ 85% of max for the complex
• 1x 2 Push Press + Max reps Push Jerks @ 85% of max for the complex

Write the max reps of the last set to comments.

Bench press 5x5
– nouseva paino
– lepo 3-4min

vauhditon pituushyppy.
3 yritystä.

Half “Murph”

For time,

800m Run
50 Pull ups
100 Push ups
150 Squats
800m Run

Shoulder press
X x 5

Post 5 heaviest successful sets

Lattiapenkkipunnerrus 2,2,1,1 jätä hieman varaa

Nousevat painot

Ring Dips
Prog 7/8
5 x 5

Build upper body pushing strength
Maintain consistent quality across all sets
RPE 7–8, Challenging but controlled
Coach tip:
Keep shoulders active and stable
Scale before technique breaks