5x4 (75%)

Build to Heavy Single

Push jerks
6-6-6
4-4-4
2-2-2

Start around 50% of 1RM and work your way up.
On the last 2's your weight should be something around 80-85%

Finish the jerk sets by doing 10 singles with 70%.

-Farmer's walk
-Sled pushing
-Sandbag carrying and loading
Try different strongman elements and find your comfortable maximum limit on each.

Lepo päivä

10 min EMOM
2 hang snatches 60kg/40kg
2 OHS 60kg/40kg

hang power snatch + OHS 4x(4+3)65%

3kierrosta
15-20 varpaat tankoon
15-20 sivutaivutus
15-20 leukaa

Shoulder press
5x3
* AHAP
You can try your 3RM

Maastaveto 7x5x75%
Kyykky 4x4x85% 3x3x70%
Vatsat 50 toistoa (raskaita esim 5x10)
+lihashuoltoa

Tiedän, tämä on tylsää, mutta ihan helvetin tehokasta :)