A,
Week3
Bench Press 1x5 at 75% 1RM
Bench Press 1x3 at 85% 1RM
Bench Press 1x1+ at 95% 1RM

Rest as needed between sets.

B,
For time:
50 Manmakers@22,5/15kg

1 Rep:
Renegade Row
Push Up
Squat Clean
Shoulder to Overhead
Overhead Lunge Right and Left

Goal: Sub 18 min

C,
3 rounds for quality of:
Adductor Plank, L 20 secs/R 20 secs
10 Hip Thrusts
T-Balance, L 20 secs/R 20 secs

Tempausote niskan takaa

4x5 @paino tuntuman mukaan

Tibia Raise: 2 x 20. Rest 60s.
+
- Adductor Rockback Stretch x 60s each
- Pigeon Pose x 60s each.
*Entire time 6s nasal inhale + 6s nasal exhales

For Time,
13-12-11-10-9-8-7-6-5-4-3-2-1 Unbroken reps of:
Hand Release Push-Ups

Every :45 x10:
14-17 Push-ups
Score: Total reps

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20min for quality

10 Side plank with rotation R
10 Side plank rotation L
10 Blackburn
50 Double unders

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WARM-UP:

2-3 Rounds

1 min Rope jump
10 Back extensions
10 Plank to side plank

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500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck

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2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and push jerk

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7x1
1 =
4 Hang Power Cleans
3 Front Squat
2 Push Jerk
Use a weight that ables you to complete unbroken
RPE 7
with running clock perform a set at 000,130,300,430,600,730, 900

4 rounds:
1) 5min monostructural (2 x 1,5min easy / 1min medium)
2) 5min AMRAP of choice

For time
400m run
40 plate ground to overhead 15/10
30 plate reverse lunge 15/10
400m run
30 plate ground to overhead
20 plate reverse lunge
400m run
20 plate ground to overhead
10 plate reverse lunge

10 min EMOM
5x death lift 50-60%