Tri-set!
4 rounds

Barbell Rows x 6
Rest 10s.
Paused Ring Rows x 12 (1" pause on top)
Rest 10s.
Bent Over Reverse Fly x 25
Rest 3:00

LÄMMITTELY

Muscle snatch + Valakyykky,
2 x 5+5

Raakatempaus polvelta + Snatch balance,
2 x 4+4

3-Asennon tempaus,
3 x (lantiolta, polvelta & polven alta)

Nosta painoa lämpöjen edetessä.

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TEMPAUS

3-Asennon tempaus (polvelta, polven alta & lattiasta),
3 x (1+1+1) @ 78%
5 x (1+1+1) @ 83%
Nosta 2:00 minuutin välein.

TAKAKYYKKY

4 x 4 @ 79%
Nosta 2:15 min välein

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BONUS

Apuliikkeet,

3-4 Kierrosta:
8/8 1-Käden pystypunnerrusta
8/8 1-Jalan romanialainen maastaveto
8/8 1-Käden kulmasoutu
10 Jefferson curlia

:30s-60s lepo liikkeiden välissä. Keskiraskaat/raskaat kuormat.

Tempaus

Voima
E3MOM, 3 rounds
bent over row x6-10
-tangolla

WOD
3x TABATA
Tabata burpee/up down
-rest 2min
Tabata sit up/vatsarutistus
-rest 2min
Tabata kettlebell swings

3 sets:
3 Snatches @60-70%
- No TnG
- Rest as needed btw sets

Vapu+Vala
4 sarjaa
-5+1 @80%

Front squat, Rest 3:00-4:00 b/t sets

2 x 3 @ 82-85% (2-3 RIR)
2 x 2 @ 86-90% (1.5-2 RIR)

Snatch Go every 0:30-0:45

3-5 x 1 @ 70-75%
3-5 x 1 @ 72.5-77.5%
3-5 x 1 @ 75-80%
3-5 x 1 @ 77.5-82.5%
3-5 x 1 @ 80-85%

Rest 2:00-3:00 b/t sets

– Build within the percentage range on each set if you can
– These sets are done on shorter rest than usual, so only build in weight if you are confident you can avoid failed reps

10 x 1 (92 - 93 % of 1RM)

3x
8 pendlay row tangolla
10 ghd hip extension (lisäpaino)
-rest as needed