PT: Sini // Satu

2 x 5
Behind the Neck Shoulder Press

2 x 4
BtN Push Press

3 x 2+1
BtN Push Jerk + Split Jerk

3 x 1+2+F
Snatch balance + ohs + "fail"

• lisäfeilit

3(-5) x 2
OHS

-

4 rounds
4-6 pull up/chin up
HS hold / hspu

-

Aux 3R
10 + 10 SA DB row
3 + 3 Hollow to arch rolls

EMOM 15
1) dbl db bench press
2) cal ski erg
3) alt step back lunge

For time

Cash in 3min hang on the bar (accumulate)
Then 3rds
-20 burpee box get overs 120/100cm
-20 db bench press 20kg/ 12.5-15kg
-20m 1-arm OH walking lunges 20kg/ 12.5-15kg

-5-8 kipping pull-ups
*focus on technique

A,
Pause Back Squat 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec hold at the bottom of each rep.

B,
Complete as many rounds as possible in 12 mins of:
9 Dumbbell Front Squats, 22,5/15kg
6 Dumbbell Ground-to-Overheads, 22,5/15kg
3 Ring Muscle-ups

Goal
6 Rounds

C,
3 rounds for quality of:
15 Pike Compressions
5 Eccentric Barbell Good Mornings, pick load, 5 secs

Wendler week 1, deadlift. Do sets E3MOM.
1x5 @58-60%
1x5 @66-68%
1x5+ @76-78%

Last set is AMRAP without going to failure.

3 Rounds:

1:00 Row
10 Medball Deadlift
10 Medball Front Squats
10 Medball Shoulder Press
10 Medball Thrusters
10 Medball Floor Slams

Leveä penkki 5x10x50%

Ojentajat kumpparilla 5x15-25

Vipunostot taakse 5x15-25

For time:
100 swing
Every 2 minute 200 /250 meter row

Rx 24/ 32 kg

Every 2.30 x10

11/8 cal bike
8 front squat (moderate heavy)
4 devils press @2x22/14kg