Squat 8 rm

For time:

Cash in 15 push presses 35-40/30kg

Then 6rds:
-5 pull-ups
-10 V-ups
-15 air squats

Cash out 10 push presses(same weight!)

TC 15

3:00 Run @ easy
2:00 Row @ moderate
1:00 Run @ Hard
+
8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
5 Arch hold push to hollow holds (3-5 sec in each position)
3 – 5 Supine dowel hip snap rollovers
3-5 Pike compression slides
+
Build up to working weight for PC + J
Practise other movements between sets
+
Once through
20/15 (cal) Row
10 Wall balls
10 Toes-to-rings
200m Run
4 Power clean and jerks @ workout weight
8 Chest-to-bar pull-ups

A: Broad jumps 8x3
B: Power clean 5x3
C: Deadlift 3x5
D: WPU 1RM
E: Strict chin ups Supinated 2xMax
F: Seated rows 2set
G: Alternating Db biceps curls 1xDrop set

5 x 5 @ 2:30

4 x 10
Penkil tai boksilla käsi, jalat maassa

Bench 6rm

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

3-4 sets:
15 Reverse Hypers
:30/:30 SA KB/DB Farmers Carry 30/20kg
30m Walking Lunges
- Rest 1:30 btw sets

3 sets:
5 Tempo OHS 32X1 @65-70%
- Rest 2min btw sets