21-15-9
Dumbbell bench press 2x 20/15
Bike for calories
(fairly easy pace, focus on good and controlled db bench. Full range of motion!)

Bench press week 4 deload

Power jerk
8 x 2 @60% of 1RM
Use rack

1)
15 min to climb up with your weakest jerk.
2)
EMOM 8
2 jerks
2 sec pause in the dip
and in the catch
3)
EMOM 12
Even: 3 split jerks
Odd: 3 push jerks

AMRAP 14 min

14 Snatches @ 35/25 kg
7 Burpee Bar Overs
7 Toes-to-bars

Squat snatch
30 Minutes to hit 5RM
you may use straps

Painonnosto tekniikkaa klo 18:00. 🏋️‍♀️

Alternate 1min On/1min Off (Partner works)

Total Cal = Result

Alternate 1min On, 1min Off (partner works)

Result = total cal

Powell raise
5 x 5 @ 3010 (3 s down, 1 up)