A) Bench press (~15 minutes)
Build up to a 1RM / heavy single for the day
- Start around 60% 1RM
- Sets: 5,4,3,2,1,1,1,1
- rest as needed between sets

B) 3 sets of:
20 (10/10) alt. DB see saw press
Max rep unbroken ring rows (feet elevated)
- rest 2:00 between sets

C) 3 sets of:
8-10/side alt. DB hammer curls
15-20 banded tricep push-down

1:30min välein

A:
Skill Primer
Power Position Power Clean, Thruster & BTN Split Jerk (5-8 sets x 2+2+2)

B:
Hang Clean, Low Hang Clean & Split Jerk
(8 sets x 1+1+1 / 60%-75%)

2min rest

Week 5/18: 5/3/1 EMOM
Deadlift
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM
Add weight to 1 rep

25 Minutes :

3-5 Weighted Chin-Ups
after each set 3:00 Light Cardio

1) E2:30 x5:
6-6-5-5-3 takakyykky
Max määrä leuka*
*kumppari/jalka-avusteinen/renkaissa

2) 12min omaan tahtiin:
10 takakyykky @50-60% ykkös-osiosta
6+6 kulmasoutu @lintukoira
600m fillari/ 400m soutu

Every 12 minutes x 3 sets:

1,2 km hill trail run (tai 2000/1500 m soutua)
barbell movement

round 1: 30 hang power snatch 25/15 kg
round 2: 30 hang power clean and jerk 25/15 kg
round 3: 30 overhead squat 25/15 kg

Nousevat painot.

hollow body + superman hold TABATA

superset, 4x
10 plank seesaw
5/5 one arm ring row w. KB front rack hold

tuck up to handstand (sc: bounce up)
5x5-7 reps, 5-8sec static hold for the last rep 1' rest

10' EMOM
1: 5/5 alt. one legged ttb
2: 6-8 pike push up