** Alternate A1 / A2**

A1. Strict dip – 3 x 6 @3/2/2 RIR, Rest 1:00 before A2
A2. Pendlay row – 3 x 6-8 @ RPE 8 (2 RIR on all sets), Rest 2:00 before A1

Deadlift
4 x 8 reps 65-70%

5 rounds for time:
• 200 m Row
• 20 Thrusters 45/35#
Empty barbell. Goal: 8 min.

Clean & Jerk
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 85% of 1RM

A) EMOM 18’
A, 6 Russian KB swing + 6 goblet squat @heavy
B, 6 Double KB Deadlift High Pull + 6 Double KB Hang Clean
C, 6 single arm KB row + 6 single arm thruster (one round left arm, one round right arm)

B) AMRAP 8’
12 double KB Hang Snatch
10 double KB STOH
8/8 double KB Front Rack lunges

C) Core: 2-3 rounds
12 bear plank KB pull through
40-60” hollowbody hold

Tempauksen ykköset 30kg saakka.

Työnnön ykköset 45kg saakka.

Takakyykky 70-80%
Kolmosia 50,55,60,62
Ykkösiä 65,68,72

dead bug pos. banded lat. pull down 3x8

active hang hold 5x10-15", 30-40" rest between

superset, 4x
10 seated pull down w. band
15 prone T raises

superset, 5x
6 superman hold band pull to W pos.
10-15" active hang

10' kipping pull up practice

FOR TIME

• 5 minute erg
• Run 4 km

10 rnds for time:
10 alt. DB snatch @20/12.5kg
8 abmat sit up
6 steps walking lunges (3/3)
4 DB goblet thruster
2 wall walk

T.C.: 30'