4 x 6

AHAFA (As Heavy As Form Allows)

Try going heavier than last week (~82.5% of 1RTM)

3min rest between sets

Power Clean + Hang Squat Clean + Split Jerk

Build up to 70% of Squat C&J in 15min!

E3MOM
2 x 3
2 x 2

*1 rep in the tank

E4MOM for 20 minutes complete a circuit of:
1. Front Squat 4-6 reps
2. DB Push Press 6-8 reps
3. Max Kipping Pull Ups/Chin Ups

As heavy as form allows. Start at highest rep number and keep adding weight every set.
AMRAP in last set. Goal is to stay within given rep ranges.
Teams of 3.

Back Squat
Again use 90% + 5kg (same as last week Hopefully!)

70% x 3, 80% x 3, 90% x 3+

Don't change your max from last week! Even if it was easy.

Push hard on the last set but don't fail!

E4MOM for 20 minutes complete a circuit of:
1. Deadlift 3-5 reps
2. KB Floor Press 6-8 each side
3. Max strict chin ups

As heavy as form allows. Start at highest rep number and keep adding weight every set.
AMRAP in last set. Goal is to stay within given rep ranges.
Teams of 3.

Tabata
2 rounds:
Alt. V-Up
Hip Raise
Flutter Kick
Tucked Crunch

rest 1min

Tabata
4 x Side Crawling
4 x Starfish Side Plank

2 position snatch x 5

12 minuutissa souda niin pitkälle kuin mahdollista.

STRENGTH (6/7)

Deadlift 7x3 @RPE 3+ (75-80%)

Across (same loading for each set).
Last set is for max reps, but no more than 15!

Add 2,5-5% compared to last week.