20 min amrap
20 Kbs 16 kg
40 abmat
20 cal s/h/p

Penkki 6x3x70%, 1x80%, 1x90%
-70%:n toistot 3s stopeilla

Penkki käsipainoilla 3x10-15
-ala-asennossa stoppi + venytys

Yhden käden kulmasoutu 3x8-15

10 sets: Add loading after 2 sets
and last lifts with RPE 4 to 4+

Hang Panda Pull (above the
knee) + Hang Power Snatch +
Hang Squat Snatch.

With the first 1-4 sets, do one
OHS after the hang squat
snatch. Use straps if needed.
Add 2,5-5% compared to
last week.

Max front squat

Romanian deadlift 4x5

Snatch percentages
2 reps at 60%
2 reps at 70%
1 rep at 80%
1 rep at 85%
1 rep at 90%
1 rep at 93%
1 rep at 90%

Clean & jerk
Build to a heavy Clean & Jerk, record heaviest set & keep a note of heavy single

Front squat
Build up to 90% of 1RM
1 rep at 90%
1 rep at 90%
1 rep at 90%

Kapea penkki Max1

Pystypunnerrus otsalta 5x12
-kapea ote

Vipunostot eteen tangolla 5x15

PT: Sini // Satu

3 x 3 Hang Power Snatch (jump onto plates (empty bb))
5x (1+1+1) Hang Power Snatch + Hang Snatch + Snatch balance
5x (1+1) Hang Snatch + Snatch

3-5 R
2.2.2. pullups
HS weight shift / plate step ups / sideways hs walk

Warm up

A) 3 rounds
1min erg
5+5+5 good morning + back squat + deadlift (barbell)
5 push-up to downdog
10 banded face-pull

B) Warm up sets for deadlift
3-4x5 increasing weights

Workout

A) Deadlift 10-8-6-4
Start with moderate weight and work up in every set.

B) 4 rounds
5 weighted pull-up (or 9 scaled)
8 ring dip / dip
2min rest

C) 3 rounds
10-12 barbell hip thrust
10-12 DB bench press
2min rest

A: Back squat 3x5
B: Floating Snatch pull 5x2
C: Shoulder press 3x5
D: Strict pull ups 4set