800m bike erg
then 3x
7 land mine press e/s
7 bb bent over row
20s. wall facing HS hold

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STRICT SHOULDER PRESS
in 15 minutes built up to 1 RTM
- mark 3 of your heaviest lifts
- focus on keeping the BB path straight

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CORRECTIVE ACCESSORIES 3
4 rounds
8 1-arm DB incline bench press
8 toes on the plate DBL DB DL
8-12 bicep curls
- use challenging weight
- rest as needed

Chest Supported DB Rows: 3 x 15-20 - light. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
- 10 Parasympathetic Breaths (6s inhale + 1s hold + 6s exhale + 1s hold)

3 rounds for quality
5 pass throughs
3+3 tgu with wall ball
10 s L-hang
5+5 bent press 24kg/16kg

4x6 @75%

3x 2+2

⭐🕺🧚‍♂️🧚‍♀️🕺⭐

5 Rounds
1) Ski Erg (15 Seconds)
-Max Effort - As Many Calories As Possible

2) Ski Erg (45 Seconds)
-Active Recovery - Slow, Continuous Movement (No Stopping)

*No rest between reps or rounds
*Total Time: 5 minutes

RING DIPS
5, 4, 3, 2, 1
@ as heavy as form allows, but leave 1-2 reps in the tank
rest as needed
KEEP LEGS STRAIGHT!
(next week same weight, reps to 5, 4, 3, 2, 2)

3 rounds of
30s. DU's
7 ring row
4 1-arm DB OHS e/s

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2 rounds 4 reps each
- Snatch drop
- Press to OHS
- split snatch (focus on leg ext.)
- Snatch Pull
- Snatch pull under
- high hang snatch
- Snatch

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5x every 2 min work up to 70%
1 snatch high pull + 1 high hang power snatch + 2 OHS

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CORRECTIVE ACCESSORIES 2
5 RNDS for quality
8 split stance db muscle clean e/s
6 1-arm sprit jerk e/s
20s. Chinese plank
-use light weigh and focus on the movement
- RPE 6

Stoppiveto 3x2 (50-60-70%)

Maastaveto 5x85%

”Julle” 5x8
-lisää kuormaa viime viikkoon

Hypyt 5x3
-kuormaa tangolla tai käsipainoilla