3 rounds for quality:

10 Weighted barbell hip thrust
20 Russian twist with plate

Rest as needed

Romanian deadlift with 1-2s pause just after liftoff 2x8

High hang snatch 2x2

Snatch pull 3x2

UB Voikkalaji

https://www.dropbox.com/scl/fi/hc9lkha2y2u7cep9zw5gy/LAJI-3-UB-KARSINTA-2026-1.pdf?rlkey=ii95v4l15l13k5xjtdyshdznx&st=mnvp2c1b&e=1&dl=0

Squats

A) Back Squat

• 4x6 @75%

*rest 2-3min between sets

B) Pause Back Squat

• 3x4 @70%

*rest 2-3min between sets
*1s pohjalla

Accessories

A) E3MOM X3

• 10-15 DB Bench Press
• 1 Set Of Supine Ring Row

B) E3MOM X3

• 8/8 DB Bent Over Row
• 1 Set Of Deficit Push Up

3 rounds for time:
• 9 Power Cleans 115/75#
• 9 AbMat Sit-ups
• 9 Chest-to-Bar Pull-ups
• 9 AbMat Sit-ups
Goal: 6 min.

9 min EMOM:
• 1 Back Squat
Start with 50% of 1RM and increase by 5% each round (or 10% every other round) to finish around 90%.

1) Lympha flow 10min

2) 10min aloittelijan perus combo 8-8-12-12 Kb:t
10 kbs
5 coblet squat
5 shoulder press
5+5 bent over row

3) 300 perusurakka @16kg kb
100 kbs
80 box step ups, 20"
50 DL
30 bent over row (1 kb)
20 thruster (1 kb)
20 kneeling push-ups

4) core 3 rounds @ 8kg kb
20 figure 8
10+10 halo
10+10 windmills

Hatch week 4 day 2

Hatch week 4 day 2