Back squat VK3/4
3/6/3/6/3 reps

3x = @85%
6x = @75%

Deadlift

10x50%, 8x60%,5x70%,3x80%
send off 2:30

2x85%, 1x90%,1x95%, 1x100%,3x1x102-110%
send off 3:00

Pause front squat

5x5@heavy. 3 sec pause on bottom. (no horizontal plane)

SO 3:00

Power snatch

1-1-1-1-1

10 rounds every 1:30

3-5 shoulder press @ moderate weight
10-15 V-Ups

6 x alkavalla 2 minuutilla
1 tempaus riipusta + 1 tempaus polven alta, rakenna maltilla

“The Rotator”
AMRAP 12
9 Front Squats 35/25kg
6 Handstand Pushups
30 Double Unders

Shoulder press + push press progression VK 1/3
3x 4+4 @70-78% 1RM shoulder press

Kolmen viikon progressio, jossa sarjojen kokonaistoistomäärä pysyy viikoittain samana (8 reps), mutta shoulder pressejä on yksi vähemmän ja push pressejä yksi enemmän. Painot kasvavat viikoittain.

6 x 3min on/ 3min off

6-8 thruster 60/40kg
12-16 double db box over step (pick weight)
- rest of the time row for cal

AMRAP 6
800m Run
+
AMRAP in the remaining
1-2-3-etc. Power Cleans @ 80/60kg
3-6-9-etc. Toes-to-bars

Rest 2

AMRAP 6
800m Run
+
AMRAP in the remaining
1-2-3-etc. Deadlifts @ 80/60kg
2-4-6-etc. Bar-facing burpees