Deadlift 2x3, 1x1

8 min E2MOM:
• 8-6-4-2 Deadlifts
Increase weight each set. Recommended percentages: 60-70-80-90% of 1RMs

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

35 SU
30 cal machine
25 sit ups
20 box step ups
15 push ups
10 ring row
5 jefferson curl

Aaltohommia 9 x 2min

Tempaus lantiolta, pp, kokonainen
20,22,24,25,27,29,31,32,34

Rive lantiolta, pp, rive+työntö
25,30,35,40,44,45,0,45,45

2 etukyykkyä + 3 takakyykkyä
Etukyykyn 80% saakka
35,40,45,50,55,60,60,60,60,60

Olkapääjumps 2 kiekkaa
1. kierros 0,5kg
2. kierros 1kg

Loppuun grippitreeni kympin kiekot

Aaltoja 1:45 välein

Tempaus
3-2-1 x 3
20 kilosta 35 kiloon. Lopussa alko tökkimään.

Rive
3-2-1 x 3
35-39-41
44-45-49
50-52-54

Työntö boksilta
3-2-1 x 3
25-30-35
37-39-41
44-45-47

Plus erilaisia askelkyykkyjä iso satsi tangon kanssa

Chiari vaikutti tänään boksityönnöissä, piti ihan matolla tasotella hetki

3 rnds:
10 cnj @40kg
10cal w-bike
10 frsq @40kg
10cal w-bike
15 dl @ 40kg
10 cal w-bike

10 rnds
1,2…10 bs @50kg
12 cal w-bike

4rnds

10 shoulder press @ 30kg
12 cal w-bike
12 kb swing @24kg
12 cal w-bike
12 sit ups w plate overhed
12 cal w-bike

28' AMRAP w. partner, YGIG

10 dbl DB squat clean @22.5/15kg
20 pull up
10 devil press
30 push up
10 dbl DB thruster
40 cal row
3'rest

5' airbike for cals