CONDITIONING

20min EMOM: Thrusters

5min 3@RPE 3
5min 2@RPE 3-4
5min 1@RPE 4
5min 3@ RPE 3

This is consistency work and a nice combo of conditioning and strength training. Hit all sets unbroken, bar from the ground. If you want, you can add loading for the singles on each rep or do them across.

Shoulder press + push press progression VK 3/3
3x 2+6 @80-88% 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.

4-5sets:

Strict pullup
3-10
.
.
Push up
5-15

3 rounds for quality
8-12 + 8-12 behind the neck reverse lunge
max L-sit/ max strict t2b/ hollow hold
- rest as needed

Deadlift

5@50%
5@60%
5@65%
5@70%
5@75%

Deadlift
8x6@70-80%

EMOM 10

Med ball burpees 9/6kg
min 1-5 : 8 burpees
min 6-9 : 10 burpees
min 10 : AMRAP

For Time
30 Snatches 60/42,5kg

Back squat

5x8-10@70-75%

Send Off 2:30

For time:
1-19
Burpee
Thruster 35/25kg
Power snatch 35/25kg

TC 23 min