3x2
3x1
V1

Rive ja työntö

Alternate between Back Squat & One Arm DB Row

5 Back Squat
6+6 Dumbbell Row

5 Sets Both. Start every 2:00 ( Total 20 minutes )

Warm Up
2 rounds
20m sledge push / 2x10+10m for/backwards
10 slow push ups
10+10 single leg rdl + press
20 ring row

Speed/Power
3-4 sets
Sledge push sprint x 20m @light weight
rest 1 min
Bench press for speed x 5 reps @50-60% (pause at chest) et saisi alkaa hidastua.
rest 2 min

Weightlifting
Power Clean & Push Jerk
4x2+2 reps @60-65%

Power Snatches
2x3reps @55-60%
2x2reps @65%
3x1 reps @70-75%
rest 1.5 min bwn sets

No TNG lifts, singles.

Accessory Work
2x10/10 curtsy lunge @16/24kg
2x10/10 single arm kb bench press @16/24kg
2x1min front plank + 15/15m suitcase carry @16/24kg
rest as needed

E4MOM x6
16 alt. kb clean
13 elevated push up
10/7 cal row

Target: 1:30-2:00 work per round.

For time :

21-18-15-12-9-6-3
Box Step-Ups 24"/20"
Row or Bike Calories

TC 13

Deadlift, work up to heavy 4RM
+
2x4 @90% of 4RM

Shoulder Press 10-8-6-4 reps, then max reps @ 80%

A: 8min emom 3x Banded squat jumps
B: Bench Press 3x7 @75%
C: leg curls 3set
D: Leg extensions 3set
E1: Strict chin ups 3set
E2; SA Kb press 3set

Clean ( & jerk) fiilistelyä