Bench press

4 x 4 @ 84+%1RM, rest 2:30-3:00 b/t sets

5 rounds:

20-30 Double unders / 45 single unders
3-10 (strict) hspu / push ups

Week 4
1. Push Press
- 3x3 @80-82% with 1 sec pause on dip pos.
- 3x2 @87% (no pause)

1. Superset - 3x
   A) 12x goblet squat with 3” pause at the bottom @heavy
   B) Bulgarian Split Squats (2 DBs) @mod-heavy 10-10x

2. 3 round of:
   A) 6-8 strict t2b (or knee raise)
   B) 12x overhead triceps extension
   C) 12x biceps curls

Partner workout

(You go, I go)
For time of
5 rope climb
10 strict pull up/ partner assisted - each person!
20 burpee box jump @60/50cm
40 kipping HSPU/ box HSPU/ push up
80 Dumbbell front squat @2x22,5/15kg
160/130 cal row
80 Dumbell front squat @2x22,5/15kg
40 kipping HSPU/ box HSPU/push up
20 burpee box jump @60/50cm
10 strict pull up/ partner assisted, - each person!
5 rope climb
Timecap : 36 mins

for time:

40 wall ball @9/6kg
5/4 rope climb / 6 zombie
30 wall ball
4/3 rope climbs / 5 zombie
20 wall ball
3/2 rope climbs / 4 zombie

Z-press

6-5-4-3
build up
-rest as needed

optional c2b capacity: 3/3

every 3.30x4
set of chest to bar
-30s rest
set of c2b
-30s rest
set of c2b

power snatch up to heavy

squat snatch practice

6'AMRAP
1-2-3...etc. clean & jerk
2-4-6...etc. pull up

vinopenkki tangolla 4x6

A) Front squat (Week 4/8)
2x6@65-70% 1RM
3x3@80-85% 1RM

B) Upper body push-pull superset
3 sets (RPE 7-8)
8-10 seated Arnold press
8-10/side alternating bent over dumbbell row

C) Accessory/core
3 sets
3-5 partner nordic curl
10/10 kettlebell side bend