1x Tempo split jerk (3sec down)
1x Split jerk

Every 1 minute, complete
- 1 wall walk
- 3 deadlifts
- 5 toes-to-bars
- (add 2 toes-to-bars every minute)

• ♀ 125 lb
• ♂ 185 lb

Kolmosia mahdollisimman ylös

Alussa kahdella stopilla, sitten yhdellä, loput ilman stoppia.

Tempaus 2 stopilla
Tempaus 1 stopilla
Tempaus ykkösiä
30kg saakka

Rive 2 stopilla + työntö
Rive 1 stopilla + työntö
Rive + työntö
55kg saakka

Sumomavet x 3
104kg saakka

Plus core

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