A: Bench press 3-3-3+
B: DB incline Bench press 4set
C: Dips 2set
D: Triceps OH Cable extensions 3set
E: SA Cable Shoulder Flys 2set/arm

5 rounds

15 banded strict pull-ups
12 box dips
8-12 single arm DB row

Then

15 banded tricep pushdown
15 barbell bicep curls

3 rounds

10/10 wall assisted single leg RDL
5-10 band assisted reverse nordics
60s KB front rack wall sit 2x16/12 kg

Rest as needed

2K row test

Snatch test

3 snatch

Build up to a heavy 3 reps of the day
All reps within 45 sec

Find 1RM of

Power snatch

3 sets of:

1 tempo halting snatch pull + power snatch

Set 1: @60% 1RM power snatch
Set 2: @65%
Set 3: @70%

Partner Chipper for Time (YGIG):

The other does 15 burpees and the other stays in HS hold position

28 HSPU
20 DL 110/85kg

16 box over with DB 30/22,5 kg

14 C2B

The other does 15 burpees and the other stays in HS hold position

28 T2B
20 DB Snatch 30/22,5 kg
6 Rope Climb

The other does 15 burpees and the other stays in HS hold position

8 MU
12 Sandback / D- ball Shoulder overs
16 m HS Walk


The other does 15 burpees and the other stays in HS hold position

☠️And Then Same but Backwards☠️

TC: 50 min

A: SL standing hamstring curls 3x10/ben
B: Leg press 5-5-5+
C: Bench press 3-3-3 @rpe7-8
D: Supinated lat pull Downs 3set
E: Z-bar Preacher curls 2set
D: SA biceps Cable curls 1xMax

**EMOM 18

1 Minute : Row 12 - 16 Cal
2 Minute : Box Over Burpees 12-16
3 Minute : Bike Erg 12-16 Cal

Valitse kalori/toistomäärä joka on sama jokaisessa pisteessä.