Strict press

18-24 @ 78-82%, rest 3:00 between sets

= Aim to hit 18-24 reps with target weight in as few sets as possible.
* If you can get the reps done in 4 sets, you can increase the load next week
* if it takes you more than 4 sets to complete the minimum reps (18), keep the same weight next week
* If it takes you less than 4 sets to complete the top-end reps (24), go heavier next week

4 Sets:
6-8 Tempo 30X1 Strict Ring Dips + 10 Dual DB Seal Row
- Rest 1min btw movements and 2min btw sets

AMRAP 18:
6-4-2
Bench Presses @70/50kg
3-2-1
Rope Climbs
- Repeat the 6-4-2 and 3-2-1 sequence for the full 18:00
- Scoring: Every time you complete a set of 6-4-2/3-2-1, that will count as 1 round.

Alkuverryttely 10 minuuttia hölkkää + venyttelyt

5 x 800m vedot. Tavoite vauhtia tai hieman alle. Lepo 2:00 vetojen välissä.

Clean and jerk

Perform 3 waves of 3 sets (3 – 2 – 1) as follows:

Wave #1: 3 @ 65%, 2 @ 70%, 1 @ 75+%
Wave #2: 3 @ 70%, 2 @ 75%, 1 @ 80+%
Wave #3: 3 @ 75%, 2 @ 80%, 1 @ 85+%

Rest 1:00-1:30 between sets
Rest 2:00 between waves

Find your 1RM of the day in 15min

Istuen 5x5 pystypunnerusta

30 - 40 minuuttia reipasta kävelyä.

Verryttely vauhdilla 8 - 10 minuuttia.

3 Minuuttia juoksua / 1 minuutti kävelyä. Toista 6 kertaa.

For time

1200m Row
90 Lunges
90 Pull-ups
90 Single legged DL, 16kg KB
90 Bicep curls
90 Wall balls
90 Sit-ups
90 Push-ups
1200m Ski