Back Squat 5x3 @80-85%

3x8 Tempo Strict T2B (3 counts down after touching bar)

• Rest 90s. between sets

E3M x 5

5 front squat V.1-2

Seated shoulder press
4x12r 2 reps in the tank
Rest as needed.

Every 90 sec x 10 (15 min)

High hang snatch
Hang snatch
TNG squat snatch

-voidaan tehdä samalla painolla tai sitten pienellä korotuksella/kierros, ei kumminkaan feileihin asti.
-kaikki tempaukset kyykkyyn

Back Squat, work up to heavy 3RM
+
2x3 @80-90% of 3RM

EMOM 12, Work 0:30 / Rest 0:30 ( AMRAP )

1 minute : Bench Press 60/42,5kg
2 minute : Devils press 22,5/15kg´s
3 minute : Double Unders

Gymnastics Tabata:

6 rounds:

• 20s. L-Hang
• 10s. rest
• 20s. Handstand against the wall (do handstand walk if you can)
• 10s. rest

4/3/3/2 Front Squats @80%+

3 Power Snatch (50/35kg)
6 TTB
9 Box Jump
Time Cap 16min.