w. a pair of 10kg DB perform the following complex:

5 reps of each movement (lunges and situps: 10), for 30 minutes

• Rumanian Deadlift (good form)
• Deadlift
• Curls (very strict)
• Hammer curls
• Alternating Reverse lunges
• Power cleans
• tricep extensions
• Strict press
• Burpees (no dumbbells)
• Situps (abmat, if possible)

9'AMRAP
10 KB swing @24/16kg
10 V-up
5/5 push up pos. KB pull through
5 pike push up/ HSPU

PAUSED BACK SQUAT

4x6 paused Back squat @65%

• 2s pause alhaalla
• suht kevyttä saa olla viel

SNATCH BALANCE + OHS

4x 1 snatch balance + 3 ohs
@80-85%

• Sami tee 65kg 😎

3rnds for quality
8/8 russian twist @15/10kg plate
5/5 birddog hip CARs
3/3 plate lateral touchdowns

10' EMOM:
1: 3 frontsquat @rpe 6
2: 1 slow eccentric pull up (5-8sec down)

3 sets of 3 Snatches w/ Pause @50% 1RM Snatch
- Pause above the knee for 3sec
- Rest as needed btw sets

Bulgarian Split Squat

4 x ( 5 + 5 ) KB`S / DB´S

Go Every 2:30

BENCH PRESS

4x3

Every 3min

• koita lisätä viime kerrasta

DEFICIT DEADLIFT

4x5

-lisää viime kerrasta
-jalat esim levypainon päällä (20kg) pidä sama levypaino jatkossa aina

Clean & Heavy jerk

Warm up

Row 3 min (easy pace)

Emom 6
6 KB Russian swing
3 KB C&J Ringht hand
3 KB C&J Left hand

Barbell warm up & technique
From the rack:
- Press
- Push press
- Push Jerk
- Split jerk

Emom 6 @20-35% (C&J 1RM)
1 Press
2 Push press
3 Hang Power clean

E2mom 10 @ 40-60%
2 Spilt Jerk
Regrip
1 Clean

E2mom 26 @65%->
1 Split Jerk
Drop -20%
1 Clean