3 sets
1 Clean + 1 Front Squat with 3sec descent + 1 Clean

Jäsentenväliset pn-kisat
Tempaus 30,33,35
Työntö 45,48,50

Pn-reenit
Tempausta lantiolta, pp, kokonaisia eri settejä 25 kiloon saakka.
Raakariveä ja riveä ja raakatyöntöä eri settejä 40 kiloon saakka.
Etukyykky+takakyykky 2+2
40,55,60,65,70,74
Etukyykyn enkka on aiemmin 74kg ja sen verran oli jalat jo makaroonia päivän lopuksi, että 74kg ei noussu ku kerran.
Pikku corejumps vielä loppuun ja valmista kauraa!

5x6 Deficit Deadlift

Find your RM3 for Zombie Front Squats

Deadlift x10

3 sets
5 front squat @70% of 1RM

Rest 2 min between sets

5 min EMOM
2 front squat @65% of front squat 1RM

2 sets

2 clean @80% of clean 1RM

3 sets

1 clean + 1 front squat w/:03 descend + 1 clean
@75% of clean 1RM

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top