WEIGHTLIFTING
Snatch Lift off (first pull, knee level)

3x3@90-110% 1RM Snatch.

Rest as needed and use straps if needed.

Try to add 5-10% compared to last week.

5-10 rounds, go by feel

2 Sandbag over the shoulder
5 Pull-Up
10 Push-Up
15 Air Squat

RPE 3

EMOM 10
1) 3-5 strict c2b (kumpparilla/ausseina c2b, ei pelkkiä leukoja)
2) 3-5 deficit hspus (skaalataan niin, että pystyy tekemään joko tasamaalta tai deficit, 3-5 reps UB!)

15min

30 tuplanaruhyppy
20 kp tempaus
30 cal laite

For time :

30 Overhead Lunge 20/15kg
35 Sit-Ups
30 Hang Power Snatch 20/15kg
35 Sit-Ups
30 Overhead Squats 20/15kg
35 Sit-Ups

Overhead Squat

5-5-5-3-3-3-1-1-1

Send Off 2:30

B) Wendler bench press progression VK1/4
5/5/5+ @65/75/85%

Count weights from 90-95% 1RM

C) 3 rounds for quality
5-10 upper body lift + 5-10s hold
5-10 leg lift + 5-10s hold
5-10 v-up + 5-10s hollow hold

" We Got Balls"

For time :

1-2-3-4-10-4-3-2-1 sync shuttle run
10-15-20-25-100-25-20-15-10 Wallball Shots

TC 15

EMOM x35

1) ski
2) 5-15 pull up
3) echo
4) 20-50 DU
5) rest

Every 150s x 4

4-4-3-3 V.3 (3-1-X-1)

Huom! 3s alaslasku.