Jog 70-80 Minutes @ HR Zone 2-3

Min 1: 18/14cal Row
Min 2: 12 GHD Sit-ups / 15 Butterfly Sit-ups
Min 3: 4 Deadlifts
Min 4: Rest
- Build to heavy 4 rep Deadlift. Start @70-75% of 1RM

A: Back squat 3-3-3+
B: Bench Press 4set
C: Kb sea saw press 3x8
D: Triceps push downs 1xMax

3 rounds for quality:
10 Strict Dips (Rings or Dip setup)
15 Strict Abmat Situps (hands next to head or across chest)
15 Pulse Ups
30 sec Copenhagen Plank (each side)
20 Banded Double KB Front Rack Marches (1=1) (small band around your feet)
- Rest 1-2min btw rounds

3 rounds of:
5 slow Ring rows
10 heavy KB deadlifts
15 Reverse hypers
30s (weighted) Plank hold
Rest

A: Split jerk technique (Double push jerk+ double split jerk)
B: Power clean + double squat clean 5x3
C: Clean pull @90% of max clean 4x3(ecc. slow motion)

A: Back squat 3-3-3+
B: Bench press 3x5
C: Strict pull ups 3set
D: Triceps push downs 3set

Takakyykky 5x3 kaikki samalla painolla

for time tc 15'
4 rounds
20 alt renegade row 2x22,5/15 15/10
40 double under or 80 single under
10 double db snatch