Tempaus pukeilta (polvelta)

1x2@83
1@86
1@89
1x2@85
1@88
1@91
1x2@87
1@90
1@93
+ raskas

Tempausveto maasta + lähes maasta
1+2@85
1+2@90
1+2@95

Valakyykky

2x2
3x1

VAPU, te -otteella

3x4

Tempaus
2@70%
2@75%
2@80%
1@90%
jos kulkee 1@92, 1@95%

Rive+ työntö
1+1@70%
1+1@75%
1+1@80%
1+1@85%
1+1@90%
jos kulkee 1+1@92, 1+1@95

Takakyykky
3@78%
3@83%
3@88%
max reps 75%, loppuun asti

7x5 x 80%

Raakatempaus polvelta + Tempaus taskuilta

1+1@70 x 2
1+1@75 x 2
1+1@80 x 2

Tempaus polvelta 2RM

Takakyykky 4x2@85%

For time:
1000/900m row
50 OHS 20/15kg
500/400m row
25 overhead squat 20/15kg

Three sets of:

Goblet Squat x 10 reps
Rest 30 seconds
Ring Rows x 10 reps
Rest 30 seconds
Walking Lunges with Dumbbells x 10 steps
Rest 30 seconds
Single-Arm Trap 3 Raises x 10 reps
Rest 30 seconds

1 round

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

1 round

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5 """

strength

3 position snatch

4 x 60%
2 x 65%
1 x 70%

1-1-1 of:
BB Back Squats 85% 3RM

3 Rounds For Time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20”)

15 min row
15 min airbike
go easy