Shoulder press

Split jerk (heavyish)

STRENGTH PROGRESS 13/13 - HEAVY-LIGHT WEEK

---

WARM UP 2 rounds ~15min

8 BRIDGE PULLOVER , lintti

20-30 sec HANDSTAND HOLD

2 + 2 PISTOL SQUAT + LUNGE FORWARD + COSSACK SQUAT + LUNGE BACKWARD

---

SNATCH + OHS
3[3+3]@50%, 3[2+3]@60%, 2[1+1]@71% te-% pal 2min

---

CLEAN PULL full foot + CLEAN + SPLIT JERK
2[3+1+1]@50%, 2[3+1+1]@60%, 2[3+1+1]@71% pal 2min

---

CLEAN + SPLIT JERK
6[1+1]@76-81% pal 2min

---

KEHONHUOLTOA LOPPUAIKA

Push press 3 RM, then 3x3 @ 90%

Clean 1RM

AMRAP 2 x 4

20 Wallball Shots 20/14p
Max Calories Row

Rest 2:00 btw sets.

Score: Total calories

Strength
2 rounds of
5/5 Halo
10 Good Morning
5/5 Single Leg Deadlift
10/10 Single Arm Swing
10/10 m heavy Front Rack Carry

Wod
Russian Swing – 20 reps
Push Ups – 10, 9, 8, 7…1
Repeat – 10 times
Tc: 12’
@24/16

"Mini Murph"

Run 800m
50 Pull Ups
100 Puhs Ups
150 Air Squat"
Run 800m

TC 45 min

For time

• 5 rounds of
• 20 box jumps
• 25 kettlebell swings

♀ 20-inch box, 1-pood KB
♂ 24-inch box, 1.5-pood KB