Shoulder press (AHAP)

3-4-5-6-7-8

Use same weight every sets.

SO 2:30

10 min amrap:

10 Single Arm DB Snatch (left arm)
10 Weighted Walking Lunge
10 Single Arm DB Snatch (right arm)
10 Weighted Walking Lunge

with one DB

1x20
1x15
2x10
Use 5-10kg more than last week. Rest 3min between sets. No belt, no bouncing.

10min EMOM
6 Push-up
8 Shotguns
10 KB Squats

• False grip
• Chest to bar pull-up
• Transition
• Dip
• Ring support

Takakyykky 1X3 70% 1X3 80% 1X3 90%

Squat Snatch + Hang Squat Snatch

EMOM 12 conditioning

Min 1: 15/12 cal row
Min 2: 14 burpees to target
Min 3: 20 (10/10) single arm DB OH lunge steps 20/15kgs
MIn 4: rest

4 sets for quality

Sumo DL 7 reps
rest 30 sec
Tempo push-ups 8-12 reps (3 sec tempo down)
rest 30 sec

-sumoon vähän painoa lisää jos oli paikalla viime viikolla.

Jerks

7 x 2@ 65-90%

SO 3:00