Work up to heavy 3rep Shoulder Press
+
2x3 @85-90% of 3RM

EMOM 10 min
1) 8 + 8 landmine clean + press
2) 12-16 v ups
3) 50s. walking lunges, body weight

Goal & Intensity
-Improve unilateral strength, core control, and hip stability.
-Maintain movement quality throughout.
-RPE 7, steady and repeatable.
Coach’s Tip:
Move with control and focus on posture.
Do not rush the lunges.

50 T2B for time:

• Don't do less than 3 rep sets

Snatch Triples Continue Building From Complex

6 x 3 @ 70 - 85%. Every 2:15

( Drop / reset between reps. )

Front Squat, work up to heavy 2rep
+
2x4 @80% of 2RM

6 x alkavalla 2 minuutilla
2 raaka rinnalleveto + 1 työntö @70-80%

Vapaauintia

Push Press
2x8
2x6

3 x 30s. on, 30s. rest
seated wall slides
Seated Shoulder External Rotation with Band e/s
ring plank hold
russian twist

5 Sets x Every 1:30

3 Muscle Snatch + 2 OHS + Snatch Balance