Pystypunnerrus
3x 5 V1

4x 2min ON 2min OFF
1) Kone
2) 8 Ilmakyykkyä 8 Gtoh levypainolla

Front squat 3x9 reps

Back Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM

Bar MU tech

Conditioning for quality:

E1.20M x 8-10
alt 1 & 2

1. 1 set of bar MU - tähän jokainen valitsee itselleen sopivan skaalauksen edellä tehdyistä progressioista. 2. 1 set of DU/SU

Huom! Semi helpot ja tekniset setit.

Part A).
Skill Primer
Muscle Snatch & Drop Snatch (5-8 sets x 2+2)

Part B).
Low Hang Snatch & Snatch
(8 sets x 1+1 / 60%-75%)

Front squat – 4/3/2 @ 82+% (2 RIR), rest 3:00 b/t sets

Rive+Ylöst.
6sarjaa
-3+1 @75-80%

Raaka Rive nivusilta+rive nivusilta+Vapu
4sarjaa
-1+2+2 @55%

5RM benchpress narrow grip

Warmup + speed drills

EMOM 40
1. HSPU
2. Pull up/t2b
3. Shuttle run
4. Rest

(Increase Work time: 10s, 15s, 20s, 25s, 35s, 40-60s and number of reps each minute). Last four rounds counted for the score.