4rds for time
10+10 single arm DB OHS 22,5/15
15 slamballs

Overhead Emom
10 mins
1 Push Jerk + 1 split Jerk
~80% of Push Jerk 1RM

Find heavy 1 rep back squat (good form 1rm)
We will use this to count weights in the upcoming strenght cycle

A) Row 10/7Kcal + 10 Sit-ups
B) 5 Box jump + 6 DB Snatch

5x3 Snatch @ 75-80% of 2RM
Same weight as last week

8min alkavalla minuutilla

2 rinnalleveto @70-80% 1RM

3-3-3-3

-70-80% of 1RM power snatch
-all sets with same weight, no FAILS!
-every 3 minutes

WEIGHTLIFTING

EMOM x12 Snatch (anyhow)

1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4
10-12 RPE 4+

Try to add 5-10% compared to last week

15 kb swings @medium weight
12 hand released push ups
9 strict pull ups / hardened ring row
6 strict handstand push ups / 2 wall climbs
rest 2-2,5 min and repeat

Back Squat
3 reps V3
2 reps V3
2 reps V2
1 rep V2

Every 3 minutes

-tähän tulee progressio, joten tärkeää pysyä "varoissa".