Card Deck 6.0
♥️ Box over with barbell
♣️ Thruster behind the neck
♦️ Overhead squat
♠️ Windscreen wipers with barbell

Barbell 20/ 15 / 7 kg

5 sets of:
3 Power Snatches + 2 OHS
Sets 1-2: @60% 1RM Power Snatch
Sets 3-4: @65%
Set 5: @70%
- Rest 2min btw sets

A: Ring pull ups pronated 3x8
B: Ring chin ups Supinated 3x8
C: Powell raises 2set
D: Forward leaning Db flys 2set
E: SA Kb rows 3x10
F: Supinated Db biceps curls 2xMax

3 rundia laadukkaasti
10 hyvää huomenta bb 40kg
5+5 sh oh lunge
10+10 gorilla row 20kg
10 leg raises
10 db bench press 20kg

5 rounds of Cindy for time
5 minutes to establish a heavy deadlift
5 rounds of Cindy for time

Push jerk 4 x 2

3 X
6 Bench press (barbell)
10 Strict pull-up

3 X
10 Incline DB bench press (heavy)

3 X
10 Seated DB shoulder press (2xdb)

3 X
Wide push-up to failure

3 X
15 Strict dip
20 DB bicep hammer curls (10+10)

3 X
10+10 Banded chest flyes
10 Banded lateral pull downs (band+stick)

Core workout:
16 rounds - 4 movements
40s work - 20s rest

AMRAP5
Squat clean&jerk
(Rx 70/50kg TAI 70-80% voimaosion isoimmasta painosta)

Squat clean+touch and go split jerk
Sarjat:
1+5
1+4
1+3
1+2
1+1
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