Back Squat

3x5

Rest as needed.
RPE 4 (2-4 reps in the tank)

Split Jerk 1RM

Find heavy of the day. Bar from the blocks or rack.

RPE 5, maximum effort.

EMOM 15
1) 8-12 Double DB/KB Thrusters
2) Big UB set of Pullups
3) 12-20 Pistols
4) Plank hold
5) Rest

Back squat

6x4

83-85% / 1-2 RIR / E3MOM

Metcon (time)

“Helen”

3 Rounds for time of:
400m run
21 KBS 24/16kg
12 Pull-ups

Timecap: 15 minutes

Hang power clean, three sets of two.

Push Press 5-5-3-3-3 reps @77,5%

2-3 Rounds ( 10 min )

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches
3 no feet snatches
3 hang (squat) snatches

– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Chin up 3x6 V1 / 2min rest

E3M x 4

6-8 chin up V.1-2

Raskaat, mutta tekniset sarjat huomioiden toistoreservi. Käytä lisäpainoa, jos pystyt. Skaalaus: banded/low bar