Daily max of

Squat snatch + hang squat snatch + ohs

Tempaukset, lisäpainoleuat, pikatuuletus
1. Tempaus allemenot 3x3 (moderate weight, be fast and snappy)
2. Tempaus 6x2 polven päältä, voit käyttää pukkeja. (6x keskiraskas tai raskas, jos hyvä päivä saa nousta ennätysrautoihin. säilytä jämäkkä allemeno)
3. Pull ups 4x4 (use extra weight if needed)

1. Optional MetCon: 3 rds: 10 thruster 30/40 kg 10 bar over burbee target: unbroken reps, be fast and fury! scale weights if needed

Set 1: 4 Reps 78%
Set 2: 3 Reps 84%
Set 3: 2 Reps 90%
3 Minutes Rest
Set 4: 4 Reps 84%
Set 5: 3 Reps 90%
Set 6: 2 Reps 96%
3 Minutes Rest
Set 7: 4 Reps 90%
Set 8: 3 Reps 96%
Set 9: 2 Reps 102%

3 Sets Not For Time:
12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridges
Iteration #1 of #3. Final Monday primer set of the cycle, building in the next two weeks. Set the baseline today.

4 rounds of
1000m row
2000m bike
500m ski

3 rounds for time of

• 800-m run
• 30 pull-ups

Ma: Työnnöt, jerkit ja accessory
1. 9x every 75 seconds: 2x push jerk (sisällytä ainakin 6 raskasta nostoa. Etsi päivän maksimi)

1. Back squat progression: 5x4.

2. High box jumps: 5x3 (ei tarvitse tehdä plyona)

3. 3 rds:

4. 10-15 1-armed dumpbell shoulder press (kyynärpää ei laskeudu olkapään alapuolelle)

5. 6-12 inverted ring row (jalat korokkeella
   Mark your push jerk weights here👇🏻

1. 7 x Every 75s: 1 push jerk
   (Kokeile aloittaa samalla painoilla kuin viime viikon kakkosmaksimi. Skaalaa painoja ylös-tai alaspäin tarpeen mukaan, etsi päivän maksimi.)

2. Back squat progression: 5x4.
   (can you lift more than last week?)

3.​ ​High box jumps: 5x3

Three rounds:
8-12 kpl 1-armed dumpbell shoulder press
6-12 inverted ring row (jalat korokkeella)
10-15s hollow rock hold + 10-15 hollow rock

Mark your push jerk weights here 👇🏻

Weighted chin up 6x2

5 mins row easy pace + 5 mins row increasing pace every minute

Dumbell circuit amrap 2min, rest 2 mins between rounds. 3 rounds.

6 reverse grip bent over row +
6 hi-pull from floor +
6 push press +
6 hang high pull +
6 thruster +
6 bicep curl

Deadlift:
4*4 starting @65% max
2*2 starting @75% max
2*8 starting @65% max

Kettlebell Ladders:
1*10 KB Swings each weight 12-16-20-24-32
1*10 KB goblet squat each weight 12-16-20-24-32
1*10 KB push press, 2 sets each weight 12-16-20-24

2*25 wall ball (9kg)
2*25 ball slam (11kg)