Deficit Deadlift 5x5
Build Up to a Heavy Weight
Lift Every 3min

Snatch pull 3 x 5, 100 % os snatch
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E90S x 4

snatch pull + hang snatch + OHS

20min to build 2RM touch and go deadlift.

EMOM 15

1 x Hang Power Clean. Add max. 5kg after good lift.

5 x alkavalla 4 minuutilla

4-8 käsilläseisontapunnerrus
6-12 leuanveto/rinta tankoon
loppuaika laite kevyesti

3 rounds:
20/15cal Row
7 Medball Clean
7 Wallball
7 Burpee over Medball

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5-10 Down Dog to Cobra video and Squat Flow with a Plate video

Hip Flow/Hip Flow 2.0 + Thoracic Flow + Squat Flow

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3-5 rounds for Quality

3-5min Row/Assault/Ski/Run…
5+5+5 Wall Squat
5-15 Parallette Push-Up
5-10 Strict Pull-Up
5+5 Single Arm KB/DB Thruster
10-20 GHD Hip Extension

4-5 set, rest 1-2min between movements, use AHAFA loading:

1) 5 Back Squat
2) 5-10 Strict C2B
3) 5-20 Strict Ring Dip
4) 6+6 Lunge Press

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Perfect Stretch or flow of your choice
2) 20-40 Wall Facing Shoulder Taps
3) 10 Pendley Row
4) 15-30sec Supine GHD Hold
5) 5+5 Crossloaded KB Squat
7) 3-10 Russian Dip or Russian Push-UP