Snatch pulls
4 x 3 @ 100% of 1RM snatch

Yo-Yo snatch - 5 x 2 starting @ 70%, build over the sets if it feels good

Tempo front squat
5 x 4 - 3 seconds on the way down, 3 seconds on the way up @ 50% of 1RM front squat

Accessories
DB walking lunges 3 x 16 (8 each leg) @ 8RPE
Leg extension 3 x 12 @ 8RPE
Hamstring curl 3 x 12 @ 8RPE
3 x 1 min plank holds

A: Bench Press 5rm+2x5@90%
B: Strict pull ups 3set
C: Seated machine Shoulder press 3set
D: Supinated narrow grip lat pull downs 3x10
E: Triceps extensions 3set varierat grepp
F: DB biceps curls dropset x3

Back to back Dumbell" Jackie" with partner (YOU GO, I GO)
1000m row
50 DB thruster @2x15/10kg
30 pull up

3 min REST

30 pull up
50 DB thruster
1000m row

Timecap: 30 mins

Rest day

At Helsinki

5 Rounds:

21 Wallballs 20/14
18 Alternating Dumbbell Power Snatches 50/35
15 Box Jumps (24″/20″)
12 Toes to Bar”

Bench press 2 RM, then 3 sets with 80% (choose reps)

EILINEN tai

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

2-4rounds:
5 high box jump
10 GHD hip extension
15 banded pull apart

Työntö

Takakyykky