Front squat 3 x 3

EILINEN/LEPO/
60 min PK-
LENKKI

7x3 raakaleukaa

4 sets of 8 + 8 of Single Leg GHD Back extension. Start with the weaker leg.

Front Squats

5 reps @77,5%
3 reps @82,5%
2 reps @87,5%
5 reps @80%
3 reps @85%
2 reps @90%

A,
Zercher Squat 7-7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
For quality:
2x max rep Glute Ham Raises
Belt Squat Step-up, pick load, 3x 1 min
3x5 Weighted Pull-ups, pick load
2x15 Strict Press, pick load
1x20 Dumbbell Pull Overs, pick load

C,
3 rounds for time of:
10 Bench Press 93kg/61kg
Row, 500 m

Goal: sub 10 mins

D,
Every 1 min for 10 mins, alternating between:
Sandbag Bear Hug Carry, pick load, 15m
10 L/10 R Lateral Med Ball Throws, pick load

Sandbag Bear Hug Carries- heavy load

I go you go
2000 m row
100 box jump
100 kbs
100 sit up
100 air squat
100 up&down

3 rounds

6 weighted pullup
6 weighted dip

3x10 1 arm L-sit shoulder press

Clean 3x1

50-40-30-20-10

1. Kaloreita soudussa
2. Burpeita