Bench press 10x1 maksimi

Shoulder press 5x3

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

5x?
3x pito

2-3sets:

10+10 Db row
15 snowangel

DT PROGE

4 rounds For Time:

15 deadlift
200m run (matolla)
- rest 1min
10 hang power clean
200m run
- rest 1min
5 shoulder to oh
200m run
- rest 1min

@55kg

• paino saa olla pikkusen haastava, tavoittele pitkää sarjaa/ub

Shoulder press
3x6

3 rounds

10-12 ring dip
Max rep of push-ups

1 min rest

12-15 ring row
Max rep of biceps curl with empty barbell

Rest 90 sec between rounds

Back squat, Rest 3:00 b/t sets

Build to heavy 2 (H2) @ RPE 8 (86-92%)
+
2-3 x 3 @ 85-90%H2