työntö 2 max

työntöveto
3x95%
3x100%
2x105%
2x110%

Etukyykky

3x3@75%

Front Squat
On the 2:00 x 6:
2 Tempo Front Squats
5 Second Negative, 2 Second Pause in bottom.

Sets 1-2 – 63%
Sets 3-4 – 66%
Sets 5-6 – 69%

Power Clean and Jerk
On the Minute x 8:
Hang Power Clean + Power Clean + Split Jerk

Sets 1-2 – 65%
Sets 3-4 – 68%
Sets 5-6 – 71%
Sets 7-8 – 74%

Conditioning
5 Rounds:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-Ups

7-10 Minutes of Light Recovery Work in the form of:
Bike, Row, light foam rolling, light sledpulling.

1 Rounds of:
60 Double KB Rows
60 Double KB Front Squat
*Use two light KBs and be smooth with each repetition ie. slow + controlled

12' E2MOM:
5 Back Squat
Build to a Heavy Set

50 Glute bridges
50 Weighted abmat sit-ups

With glute bridges, You can add a rubber band for extra resistance, but make sure you extend the hip properly.

5x
A1: DB bench press
A2: Lat pulldowns

Rest 2min

5x
B1: KBS 32/24kg (eye level)
B2: Ring dips

Choose weight that you can work with the whole 20sec.
Alt btw A1 & A2 and B1 & B2. First all 5 sets of A and then 5 sets of B. 2min rest is only one time btw A & B.

In 20min:
Build up to 6 rep max shoulder press
- Rest 2-3min btw heavy sets