back squat wave

8-6-4
8-6-4

(E2,5MOM / 2-3 reps in tank)

Seated Dumbbell Shoulder Press

5 x 3 As Heavy As Possible

Go Every 3:00

Planks for 4 minutes (unbroken).

2 rounds:
30s side plank (R)
30s normal plank
30s side plank (L)
30s reverse plank

Hang power clean 2RM in 12 minutes

8 x 3-position snatch
- mid thigh - below knees - floor

20min alkavalla minuutilla

1. 15 kahvakuulaswingi silmien tasolle
2. max cal soutu

back squat 3RM

Seated Box Jumps

5 x 3 x Every 1:30

Gymnastics for 20-30min

Check the video from Gym Library, or make up your own moves.

Go by feel.

Strength 1.
Every 1:30 x 6
12 -10 - 8
DB Bench Press
Inverted Row

Strength 2.
Every 1:30 x 6
12 - 10 - 8
Ring Dips
Bent Over Row