AHAP, but sets as close as possible. Do NOT "build up" to a 4RM/last set. Ca 2min rest between sets.

9 min emom

1) 4-12 strict toes to bar

2) 20 laying hamstring curls

3) 30s. banded scapular push ups

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Goal & Intensity
-Activate core, hamstrings, and scapular control.
-9-minute EMOM focused on quality, not fatigue.
Coach’s Tip:
Keep strict toes-to-bar clean and controlled.

Pause front squat

5-5-4-4 3s pause

E3MOM / 2-3 rep in tank

vauhditon pituushyppy.
3 yritystä.

5x5 80-83%

More than last week

FOR TIME (25MIN TIME CAP)

RX

10 Squat Snatch 50kg/35kg
2 rounds:
5 C2B
5 HSPU
10 PISTOLS (alternating legs)
8 Squat Snatch 60kg/40kg
2 rounds:
5 C2B
5 HSPU
10 PISTOLS (alternating legs)
6 Squat Snatch 70kg/45kg
2 rounds:
5 C2B
5 HSPU
10 PISTOLS (alternating legs)
4 Squat Snatch 80kg/50kg
2 rounds:
5 C2B
5 HSPU
10 PISTOLS (alternating legs)
2 Squat Snatch 90kg/55kg
2 rounds:
5 C2B
5 HSPU
10 PISTOLS (alternating legs)

SCALED

10 Squat C&J 50kg/35kg
2 rounds:
5 PULL-UP
10 HAND RELEASE PUSH-UP
15 AIR SQUAT
8 Squat C&J 60kg/40kg
2 rounds:
5 PULL-UP
10 HAND RELEASE PUSH-UP
15 AIR SQUAT
6 Squat C&J 70kg/45kg
2 rounds:
5 PULL-UP
10 HAND RELEASE PUSH-UP
15 AIR SQUAT
4 Squat C&J 80kg/50kg
2 rounds:
5 PULL-UP
10 HAND RELEASE PUSH-UP
15 AIR SQUAT
2 Squat C&J 90kg/55kg
2 rounds:
5 PULL-UP
10 HAND RELEASE PUSH-UP
15 AIR SQUAT

https://vimeo.com/195422343

4 rounds, 60 second rest between rounds:

• 30 sec hollow hold
• 10 single leg glute bridges
• 10 V-ups
• 30 sec oblique star plank (left)
• 30 sec oblique star plank (right)

6 x alkavalla 2 minuutilla

1 rinnalleveto + 2 thruster, rakenna maltilla

3x3
70-80-90% of 2 RM

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