** Back Squat**

3-4 x 4 @ 75-80% (RPE 7-8/2-3 RIR), rest 3:00 between sets

3 x 5 dippiä (renkaat / nojapuut)

Snatch

7-10 x 1-2 @ 70-85%, go every 1:30

– Build within the percentage range if moving well
– The intent today is to focus on lifting technically well (vs pushing the weights)

Deadlift

6 x 3 @ 70 - 80%

Go Every 3:00

Every 2:30x3 4 Takakyykky
Every 2:30x3 4 Penkki

Every 2:00x3 10+10 DB kulmasoutu
Every 2:00x3 10m 2xDB heavy walking lunge steps

Emom 4:
1: :30 hollow hold
2: :30 lisäpaino russian twists

3 sets 6+6. Front foot elevated

10 rounds for time of:
9/6 Machine Calories
9 American Kettlebell Swings, 24/16 kg
1 Rope Climb, or 2x1/2 rope climb

Timecap: 15 mins

Weighted Pull-ups
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Mave 3x5, nousu V0

YGIG 12min 2-3hlö tiimi
20 Seinäpalloa
30 Cal

EMOM 8

Odd : Deadlift hold 60/40kg
Even : Plank