For time:
30 DB Snatches 22,5/15kg
25 Pullups
20 Pistols
15 Handstand Pushups
10 Power Cleans @80% of 2RM
15 Handstand Pushups
20 Pistols
25 Pullups
30 DB Snatches

Overhead Squats

5 sets of 5 @ 70%+

Go every 2:30

3x5 Bench Press

• Build up to heavy 5

5x3 Push Press

prog 2/8
Built up to moderate weight
3 RIR
No fails - RPE 8
7 x every 3 min
4 reps

Develop explosive overhead power and stability
Reinforce consistent timing and footwork
RPE 8: Challenging, but always controlled
Drive vertically before pushing under the bar
Catch strong and stable overhead

Strict press 3x8 AHAP

Tempo Front Squat

3-3-3-2-2-2, every rep 1. sec on bottom.

Go Every 2:30

Snatch Grip Press Behind Neck

4 x 8, AHAP

Rest 2:00

3 kertaa, 70-85% DL maks.

Deadlift
8 - 8 - 8

Lepää 2-3 min.

30min Row (HR under 140bps)

Mark down the rowed meters.