5 sets of 12, 10, 8, 8, 6 reps:
• Deadlifts
Weight: 50%, 55%, 60%, 65%, 70% of 1RMs. Rest 1-2 min between sets.

1)
E2:30 x6, vuorotellen A/B:
A: 9+9 db row + 5 push ups
B: 10 back squat

2)
Amrap12:
20-16-12-8:
Wb
Hang db snatch
*max cal

Alternate C1 / C2

C1. Standing KB press – 2 x 8-10 @ RPE 7 (3 RIR), deload, Rest 1:00 before C2

C2. Meadows row – 2 x 8-10/side @ RPE 7 (3 RIR), deload, Rest 2:00 before C1

9' AMRAP
12 alt. DB snatch @22.5/15kg
9 box jump
6 ttb

Oma valintainen uintitreeni tai alapuolelta ainakin johdanto treenille.
Warm Up
8-16x25m oma valintainen (vu/ru/pu/su), rest 0-45 sec bwn 25m's
2-4 sets
25m myyrää + 25m vaparia
2-4 sets
25-50m potkuja
2 sets
25-50m rintaa + 25-50m vaparia
50-75m rintaa + 50-75m vaparia
lepo 2-3 min ja toista
4-8x25m (10-15m spurtti/nopeus vaparia + loppu löysää), rest 20-60s bwn sets
loppuun
50-100m löysää uintia.

C2 Bike

WU:

10-15min Z2 C2 Bike
Into,

3 Rounds:

• 30s Hard
• 1:30 Easy

Into,

Rest 5min

FTP Test

• 20min Max Watt Test

Result=20min Average Watts

1. Low-bar squat + SSB
   4x6 + 1x6

2. Front squat
   3x6

3. OHS
   3x6

4. Snatch (if time)
   -1st pull
   -2nd pull
   -3rd pull

CLOSE GRIP BENCH PRESS

4x6

• lisää viime viikosta
• eli kapea ote tangosta ja kyynerpäät lähemmäs kylkiä (menee enemmän ojentajille)

5-5-4-4-3-3-2-2-1-1

Push press 70/50kg
Bench press 70/50kg

10 rounds for time:
• 3 Bar Muscle-ups
• 3 Power Clean & Jerks 135/95#
Goal: 11 min.