Vauhtipunnerrus 6-8x5
-eli nousu kovaan vitoseen

Bulgarian Split Squat 5x8-12 / jalka

Pendlay Row 4x8x30% (noin)

Goblet Squat 3x10
-ala-asennossa 3s stoppi

Hauiskääntö tangolla 5x15

Rest day - what did you do?

8-…-8 of:
BB Deadlifts
8RM

Etuheilautus 3x20

Suorinjaloin mave 3x10 / jalka
-yhdellä jalalla

Etukyykky 5x8x50%
-etukyykyn maksimista

Sivutaivutus 3x20

Maastaveto 20x40%

AMRAP 13

13 Sumo High Pull 24/16kg
13 Sit-Ups
13 Wallball Shots
13 Box Step-Ups
13 Push-Ups
13 Lunges

Five sets of 3 reps

Wu×2

Shoulder shrug ×10/10
Arm sircles ×10/10
Elbow circles ×10/10
Wrist circles ×10/10
Crab push up×10
Hip circles ×10/10
Knee circles ×10/10
Ankle circles ×10/10
Calf rises ×10
Step ups ×5+5
Drop squat ×10
Drop snatch ×5

A.1) Snatch high pull + power snatch 1+1
~10min

B.1) Power snatch
Building weight to a heavy single

C.1) Power clean + power jerk
Building weight to a heavy 1+1

D.1) Strict press
4×3 heavy

Voima
E3MOM, 4 rounds
Sumo deadlift x6
-nouseva paino
-tangolla

WOD
7min amrap
walking lunge 20steps
ring row x15

10min mobility of coach's choise.
Venyttelyä ja vanuttelua deload-viikon hengessä - annetaan keholle ja hermostolle hyvää.

Back squat

Build to a heavy 3 (H3) @ RPE 9/10 RIR (87-92%)

+

1 to 3 x 3-4 @ 85-90%H3

Rest 3 to 4-minutes between sets