Rest 10min, active recovery 5 min during this (bike easily or walk/jog)

Accessory Work
4 Supersets
6-12 Deficit push ups (20/10kg plates)
6-12 strict chin ups
6-12 push ups
12 RING/Barbell rows (light/moderate)
rest 2-3 min

Extra
2-3 sets of Bicep Curls and Tricep turns if got still energy to do it and feel like it makes you stronger!

3x
60 cal air bike
50 wallball
40 target burpee
30 db snatch

Toistot jaettuna miten vain!

2:00 easy bike row or run
10 good mornings
10 empty barbell deadlifts

Deadlifts
E2MOM x 5
10 reps @ 65% 1RM

EMOM 30 mins
1. min : 1 round of dumbell "DT" @2x22,5/15kg
2. min : 12/10 cal row
3. min : 30" front plank

For time:
5 times up and down to the hil.

A: Power snatch 8x2 @moderate weight
B: back squat, heavy 3rep
C: push press, heavy 1rep
D: Strict pull ups 3xMax
E: 15min emom
5x burpees

4 rnds, 20s. each, 10s. rest b/w
negative handstand (to deficit if possible) come off the wall b/w reps
Banded dead bug
Banded step back lunge L
Banded step back lunge R

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2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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Snatch Seg. pull
2 s. @ start, top of the knee, hip
4 s. down

5x3 @77.5% of snatch

Viikko 5

7x3 V2

WU + banded scap pull down 2x10

1a. Weighted chin ups 4x6
1b. Wall walks 4x3

2a. Tempo deadstop rack pulls 4x10-12
2b. Seated KB arnie press 4x10+10

3a. Lying prone rows 4x10
3b. Tempo decline push ups 4x10

KB Curls
3 x 8-10. Rest 60s.