A: Weighted ring chin ups Supinated 5x5
B: For time:
5-10-15-20-25-20-15-10-5 Rkb swing
C: DB biceps curls 2xMax

1 power clean 70-77% of 1rm

3 rounds for Quality:
- 10 GHD sit-ups
- 10 GHD Back extensions
- 20 (10 per side) Seated Twist
- 5/5 WindMills

1 squat clean @ 80-82% of 1 rm

Snatch pull

5 x 3 @ 95-100%1RM snatch, rest 2:30-3:00

E2MOM
10 pull ups
X10

4 rounds, 45s. Work 15s. Pause
A
1. Erco
2. Askelkyykky (12kg kuulat)
3. Rinnalleveto
4. Istumaan nousu
B
1. Erco
2. Maastaveto
3. Wallball
4. Lankutus

Ensin A. 4 kierrosta ja sitten B. 4 kierrosta
Yhteensä 32 min töitä

JERK

A) WU

2-3 Sets Of 5: Press From Split Position
2-3 Sets Of 3: Tall Split Jerk (From Toes)

B) Split Jerk Cluster Sets

• 5 Cluster Sets Of: 1.1.1.1 (4reps)

*Eli ykkösinä ja lepoa 10 sec toistojen välissä.
*Settien välissä 2-3min lebo

Set 1: @60%
2: @65%
3: @70%
4: @75%
5. @75%+

PUSH AND PULL

Amrap 10min:

2-4-6-8-10...
- Bar Dip/Parallette Push Up

1-2-3-4-5-6-7-8....
- Strict Pull Up

-150m Ski between rds-

ACCESSORIES

A) 3-4x For Quality:

• 10 DB Z-Press
• 10-15 Legs Raised Ring Row

B) 3-4x For Quality:

• 10-15 Banded Face Pull
• 10 Lu Raise (2x Plate)

C) Optional 3-4x:

• 10-15 BB Bicep Curl
• 20-23 Banded Tricep Ext

a ) Main strength
Week4 — > strength

Bench press waves
3-2-1 3-2-1 3-2-1
— first wave: mod-heavy weights
— second wave: 2-3% heavier starting weight than wave1
— third wave: 2-3% heavier starting weight than wave2
— within the waves slightly building too
Rest as needed

b ) Accessory strength (chest - AB)

3x
8-10 Incline DB bench press@mod.
10-12 Lying leg raises

3x
10-10 DB low to high raise@light-mod
10-10 KB side bend@heavy

c ) ‘Pump sesh’

Team of 2
Accumulate together 7 min of Sandbag/D-ball bearhug hold

— pairs can change anyhow but before the switch 10 V-up/Tuck up must be performed by both of them
— workout starts with the sit ups
— time cap: 10 min

Done!