12 x ~57.5% of 1RTM
10 x ~60%
8 x ~62,5%

6-8 x 2

*Heavy but safe lifts!

Build up to power clean +2 push jerk max.

Etukyykky 7,7,7

nousevat painot, tauot 2 min.

7 rounds for time:
- Run 400m (OR 500m Row / 1000m Bike / 500m Ski)
- 21 walking lunges
- 15 pull-ups
- 9 burpees

• All w/ 9/6kg vest

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

rest 1min

Tabata
4 x Side Crawling
4 x Starfish Side Plank

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.

Deadlift, 65% max

12 - 12 - 12

4x5 Deadlift

Deadlift 5 x 5