Etukyykky
5x4@80%

työntöveto + rive polvenalta + työntö
8x1+1+1@80- nousulla maksimiin

Niskasta VAPU
5x5

Back Squat
All Sets completed “On the 3:00” (+2% from last)
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%

EMOM2 x 6

POWER CLEAN
FRONT SQUAT
PUSH PRESS
BACK SQUAT
PUSH PRESS

Liikkeet sujuvasti pötköön, kyykyt syvälle.

25/35 KG - saa nostaa enempi edetessä

Deadlift 1 RM

Strength: 15 mins to perform
5x2 front squat- start first set at 80% and aim to build each set

Wod: for time
30-20-10
T2B
DBC&J@22.5/15kg(break evenly right & left)
Burpees

Wod: break T2B into manageable sets , try to avoid burn out and singles. Go hard and fast on C&J and burpees

4rds, not for time:

6-10 Strict HSPU
15 strict TTB
15 GHDSU
10 Strict c2b

Run 2km
Run 2km faster
Run 1km
Run 1km faster
Run 0,5 km full speed

Etukyykky
5x4@75%

työntöveto + rive polvenalta + työntö
8x1+1+1@80-

Niskasta VAPU

5x5

Hang power snatch 3R, ladder

Increase weights 2,5kg every 90"

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Post 5 heaviest successful sets, the rest into comments