Back Squat + box jump

5 x every 3 min

3 + 3
85% + 30/24"

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Goal & Intensity:
-Second squat session of the week. Build strength and explosiveness, focusing on the dept and quality of the squat.
- Execution: Every 3 minutes, complete 3 back squats (85%) followed by 3 high box jumps. Keep weight and hight of the box same trough out the workout.
- Progress: Maintain good form and focus on explosive power during box jumps.
- Tip: Control the descent in squats and land softly on the box to reduce impact.
RPE: 8

For Load
7 x every 3 min
3 position power clean

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Goal & Intensity:

Build up to a 5RM

Touch and go.

(Strength)
Deadlift 5x5, AHAP.

backsquat 5x5 (75% 1RM)

Rinnalleveto kyykkyyn 2RM

15min aikana

4 x superset
6 push press
4 weighted pull up

• leave 2 reps in the tank
• rest 2-3 min between sets

10-8-6-4-2
ohs 60/40kg
t2b
box jump

Tc 8 min

• barbell from the ground

3 supersets of:
8-10 good morning
10-15 band pull aparts
- rest as needed btw sets

4 supersets of
6-8 bench press
4-6 strict pull up/ chin up
- rest 3min between sets