Paused front squat + Front squa

4 x 1+2 @ RPE 8 (2 RIR, 75+%), Rest 3:00-4:00 b/t sets

– Pause for 1-second in the bottom of the first rep

Push press

AMRAP 8

3 Hang Power Snatch 50/37,5kg
2-4-6-8-10...etc.
Deficit Push-Ups

2-3 rounds:

15-30s hollow hold
20-30 banded tricep
20-30 banded side steps

10-20min easy pace bike nose breathing only / PK 1

EMOM x 9-12
1) row
2) bike
3) shuttle run / or ski

Nose breathing only / PK1-2

6x3 (65-85%)

Leveä ote ilman pomppua

Hip Thrust 4x15 reps

Med ball / band circuit

3 to 4 rounds for quality
5 Tall kneeling med ball chest throws
5 e/side Half-kneeling med ball rotational throws
10 e/side Pallof press
15 Face pulls
20 Band tricep pushdowns

• 20-30 Cardio @ HR Zone 1-2