Alternate B1/B2

B1. DB Bench press – 3 x 12-15 @ RPE 7 (3 RIR), rest 1:00 before B2

B2. Single-arm DB row – 3 x 8-12/side @ RPE 8 (2 RIR), rest 2:00 before B1

Alternate A1/A2

A1. Strict dip – 3 x 6 @ RPE 7 (3 RIR), rest 1:00 before A2

A2. Romanian deadlift – 3 x 8-10 @ RPE 7 (3 RIR), rest 2:00 before A1

Lämppänä mm. valakyykkyä

Tempaus lantiolta nofeet 2-3
15,25

Tempaus stop pp nofeet kakkosia
29,31,32?

Rive lantiolta nofeet + rive pp nofeet + raakatyöntö
30,35,40,45

Mave kutosia
55,65
Kymppi 70kg

Loppujumps
21-15-9
Sumomave 55kg
Linkkari
Punnerrukset boksilta

A:
Tall Snatch from Toes, Drop Snatch & Pause OHS
(5-8 sets x 2+2+1)

B:
Pause Snatch & Snatch
(6-10 sets x 1+1 / 55%-70%)
*(0:03 Pause below knees)

Shoulder press 5x3

Bench press 8x5

1) 10 DL
2) 10 PC
3) 10 FS
4) 10 STOH
5) 5 ttb+5 pullup
6) REST

50 kg barbell, Goal unbroken reps.

4 sets:
3 x (1 Power Snatch + 1 Hang Squat Snatch) @60%
- Rest as needed btw sets

9'AMRAP
3 dbl DB hang power clean @2x20/12.5kg
6 dbl DB thruster
9 hanging knee raises

Midline strength complex – 2 to 3 rounds

0:10 Hollow hold
Full roll (to the left) to hollow hold
0:05 Hollow hold
10 V-up snaps
0:05 Hollow hold
Full roll (to the right) to hollow hold
0:10 Hollow hold

– Rest as needed between rounds –