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

5 sets:
1+1 Snatch @70%
- Rest 10sec btw reps, 2min btw sets

For time:
50/40 cal row, ski or bike
100 DB snatches
50/40 cal row, ski or bike
100 box step ups 24/20”
50/40 cal row, ski or bike
100 sit ups
50/40 cal row, ski or bike

Bench press 4x7