Bench Press

Use 10 Minutes to approaching. Perform 5 sets Of 5 rep sets, same weight across.

Rest 2:00 - 2:30 Between Sets.

Bar MU skills

E2MOM, 5rounds
1-5 bar MU
10-20 Wall ball

3-4 Sets:
10 Barbell Bicep Curls
- Rest 60-90sec btw sets-

3-4 Sets:
10 Barbell Seal Rows
- Rest 60-90sec btw sets-

Strict chin-up

10 x 3, go every 60-seconds

Choose a weight that is challenging AND you feel confident you can hit for 10 sets of 3 on the minute.

– IF you can hit all 10 sets, go a little heavier next week

EMOM 10:
6 Pull-ups

5 sets of Snatch High Pull + Power Snatch
- Start @60% 1RM Power Snatch
- Build up by feel
- Rest 2min btw sets

Voima
E3MOM, 3 rounds
bent over row x6-10
-tangolla

WOD
3x TABATA
Tabata burpee/up down
-rest 2min
Tabata sit up/vatsarutistus
-rest 2min
Tabata kettlebell swings

WORKOUT
3 SETS FOR QUALITY
1:30 Jog/Ski/Bike/Row
25 Push-Ups (variation of your choice today)
10 Tuck-Up + V-Ups*
1:30 Jog/Ski/Bike/Row
10/10 Half Kneeling Single Arm DB Arnold Press
20 Alt. DB Slides
-1:00 Walking Rest b/t Sets-

*1 REP = 1 Tuck-Up + 1 V-Up.

• RPE 5

BENCHMARK
5 rounds:
12 DB deadlifts
9 DB hang power cleans
6 DB push jerks
– Use two DBs or KBs

scaled
5 rounds:
12 DB deadlifts
9 DB hang power cleans
6 DB push presses
– Use two DBs or KBs