Penkki 6x2x70%
-1.toisto rinnasta, 2.toisto puolesta välistä
-molemmissa 2-3s stoppi

Kulmasoutu eri oteleveyksillä 5-8x8-15

Kohautukset käsipainoilla istuen 2x20

3-4 rounds:
8-10 + 8-10 single arm bent over row
8-10 + 8-10 single leg (weighted) hip thrust

Hemträning
For time
10-20-30-40-50 rkb swing
5-10-15-20-25 push ups

A: Tall snatch practice w. Light weight 5 sets

B: Power snatch doubles up to heavy

C: Power clean + push press + push jerk 3x1 @70-75%

1) run (around the Box)
2) DB stoh x 8
3) C2 10kcal
4) V-up x 10
5) rest
@12,5kg x 2

7-10 times

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Clean and jerk (Snakes n Ladders) – 8 to 10 x 1 @ 80+% go every 1:30-2:00 between sets

– Do your first lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

Deadlift 2rm

A,
2 Power Clean & Jerks, pick load

Every 1 min for 10 mins.

65-75% 1RM OR add 2,5-5kg from last week's lift.

B,
Teams of 2 - 21-15-9 reps, for time of:
Push Press, 61/43kg
Deadlift, 102/70kg

Complete in teams of 2.

One person works at a time. While partner 1 is completing the push press, partner 2 holds the top of the deadlift. Switch places once partner 1 completes all 21 reps.

Goal
Sub 12 min

C,
3 rounds for quality of:
Single Leg Glute Bridge Hold, L 20 secs/R 20 secs
Barbell Row Hold, pick load, 15 secs
Single Arm Plank Hold, L 10 secs/R 10 secs

Barbell Row Hold- bar at rib cage

Rest as needed between rounds.

3-5 Rounds: 
30 Double Unders (45 Singles) 
15 PVC Strict Presses 
10 Light Overhead Squats
5 Medball Squat Cleans