Maastaveto 4x4x70%, 3x75%, 3x1x80%

Pystypunnerrus 5x10
-noin 45% (penkki max)

Etuheilautus 100 toistoa AFAP
-naiset 16-20kg kuula
-miehet 24-28kg kuula

Clean 4x6. Focus for the quality.

2-3 rounds:

15 banded tricep
15 snowangel

EMOM 10:
1 Power Snatch @70% + 3 Burpees

A, Back Squat Progression (last week)
Build up to 1 RM

B, 3-4 sets: (12 mins)
Tempo Hip Thrust x 8 @mod-heavy
Banded Side Step 2x10/10 m

C, In Teams of 2 (YGIG)
3:00 for max rep
Box Get Over @100/120 cm
Partner Squat+Wallball @6/9
Single Leg Broad Jump

DU / SU

Mobility, Upperbody

6x3 split jerks

Kipping Hspu skill/
Strict HSPU/strict HSPU boxilta/pike push up
2-5x 2-6

E2MOM, 5 rounds
5-10 kipping/strict HSPU
12 KB hang snatch alt.

20-16-12
- WB incline DB bench press
- Barbell RDL

3 rounds
12+12 single leg knee extension
12+12 overhead triceps

3 rounds
20m farmers heel walk
15 banded knee extension
5 negative kneeling wide push up
(Lowering 10sec)

EMOM 15 Work 0:40 / Rest 0:20

1 Minute : Bike Calories
2 Minute : Row Calories
3 Minute : Rest