Samoille jaloille tempaus

8x2@70-

Rinnalta tempaus (dipistä)
6 x 2@40-

"snatch drop"

5 x 2@70 -

työntö max

tempauksen jälkeen 10 min huili, sitten lämmöt. Peruslämppään riittää lyhyempi aika kuin tempausta ennen

1+1@60 x 2
1+1@70 x 2
1+1@75 x 1
1+1@80 x 1
1+1@85 x 1
lavalle

Back Squat
All Sets completed “On the 2:00”
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%

6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%

6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%

Power Snatch + Squat Snatch
1 Complex On the 1:30 x 7 Sets @ 78%

30 min AMRAP
100 Wall Ball 20/14
100 Cal Row
80 DB Burpee DL 50/35
80 Air Squts
60 Pull-Ups
60 Burpees
40 Power Cleans 135/95
40 Push Press 135/95

Reps split evenly between partners

AMRAP 20:00
15 Russian KB Swing (32/24kg)
12 Goblet Squats (32/24kg)
Run 400 Meters / Row 500m / Ski 500m

4 rounds

20 DL 70/100
30 box jump
15 cal row by hands
40 air squat

Rest 3 min

Every 90 sec
1.-5. 2 Snatch
6.-10. 1 Snatch

Find day’s heavy

DB Rollback Tricep Extensions: 3 x 15. Rest 60s.
*Can be done on the floor or a bench

Shoulder Press 8-8-8-8 reps. Add weight for each set.