Kyykky 3x2x80%
Maastaveto 3x1x80%

Banded Triceps Complex x AMRAP 1 each position
- supinated + pronated + overhead
Then,
- Half-kneeling Biphasic Pec Strech x 60s each
- Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

Penkki ”päivän max1” (vain varmaan onnistumiseen asti)
Vinopenkki 4x8
Ranskalainen otsalta 5x5

Open 20.4

Kapea penkki max 1
Kapea penkki 5x3x80% päivän ykkösestä
Vastaote leuat 3x10-15

• 2-2-2 of:
BB Power Clean
2RM
90% 2RM 2-2
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

Banded Triceps Complex 60s Max Reps each

• Supinated grip pushdown (medial head of triceps)
• Neutral grip pushdown (lateral head of triceps)
• Overhead Extension (all three heads + anconeus)

Every 4:00 x 4 Sets:
20 Hollow Rocks
15 Hang Power Cleans @60/42.5kg
10 Barbell Rows @60/42.5kg
5 Strict HSPU

AMRAP 10 "Recovery"
100 Meter easy jog
10 Calorie Row
10 Calorie Bike

MOBILITY 15 MIN (LOWER BODY)
.

3-4 KIERROSTA:

10+10 One legged box Squat

10 Ring (TRX) Push up

10 Hanging hip touches

10+10 Single arm row with a band

.

3 rounds:

20+20s Kylkilinkkari

10 Back extension on a box with 3s. hold on top (with partner)