Penkki 3x2x85%

Kyykky 2x6x75%

Penkki käsipainoilla 4x8-15

Ojentajat otsalta 3x8-15

500m row
3x
12 toes on plate RDL
15 banded dead bug
4 paoli low bar MU

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Deadlift (Test)

20 Mins to find 3rm
mark 3 of your heaviest lifts

Mobility

Maastaveto 4x1x85%
-joka sarjan jälkeen linkkarit x 10

Tekniikkavedot 3x8x40%
-joka sarjan jälkeen pendlay row x 3 (sama kuorma)

Core-jumppa, 2 kierrosta:
-lankku 1min
-sivutaivutukset 20+20
-lankku 1min
-situps 20
-lankku 1min

Max kcal with assault air bike in 5 minutes

Deadlift 2 RM, then 3x2 @ 85 %

Pull up 3 x 3

First week RPE 7 - 8
Second week RPE 8 - 9
Third week RPE 9 - 10

3 rounds of
30s. DU's
7 ring row
4 1-arm DB OHS e/s
2 rounds 3 reps each
- sots press behind the neck
- OHS
- snatch Pull
- snatch pull under
- split snatch (focus on leg ext.)
- high hang snatch
- snatch

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EMOM 10 mins
1 Power Snatch
+
1 Full snatch
+
1 Overhead Squat
*No prescribed weight

WOD

3 rounds for time
30-50 double unders
4+4 single arm DB OHS @17.5-22.5/25-32.5 kg
rest 3 min

3 rounds for time
30-50 double unders
8 db squat snatches alt hand

Little Challenge with heavyish DB. It may feel "hard to start but I think its actually almost easier to do single arm stuff with movements what ask range of motion. Somehow it settles weight in place better..
target time each part is 3-4 min .
Score is total time including rest.

Bench press 6-5-5-4-4 reps
Every 2.5 min