4 sets 15, 12, 10, 8 reps:
• Decline Close-Grip Bench Press
Weight: 50%, 55%, 60%, 65% of 1RM. Set the bench to a decline position if you can, if not, do with a flat bench. Focus on triceps. Rest 2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
• Dumbbell Bench Press
Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Use 2 dumbbells for the bench press. Rest 2 min between sets.

4x Superset

• 8-10 Hip Thrust
• 8/8 Bulgarian Split Squat

*rest 2-3min between rounds

Back squat 5,5,3,1

Power clean and jerk

8 – 10 Sets Of 5 x ( 1+ 1 ) (TnG) @ 45+%1RM PC+J

– Rest as needed between rounds –

2-3sets:

10-15 GHD hip extension
8+8 Db row

5x90s
Voimakääntö+etukyykky+rive+työntö
15,25

Rive veto stopilla pp + rive + työntö 1+1+1
25,30,35,40,44,45,45

Tempaus pp+tempaus 1+1
15,25,27,29,31

Etukyykky kolmoset
45,55,65

Mini dt + nopeat vatsat

askelkyykky paikoillaan, etujalan kantapää ilmassa. Focus pohje/nilkka ja etureisi.

For time
50-40-30-20-10 DU
15-12-9-6-3 DL @ 60%

Every 3'min for 4 sets:
2+2 Dual DB Shoulder rack Front Foot Elevated Split Squat RPE 8-9
2 Barbell Sumo Deadlift RPE 8-9

5'min Practice:

Jump Rope Crossovers

Then...
1'min Max reps of:
Jumping Rope Crossovers / Double unders / Single unders

Then...
30"S Max reps of:
Box jump overs