Shoulder press

Voimatempaus + vala 1+2 otm 90s x 10
36kg saakka

Tempaus pp + tempaus 1+1 otm 90s x 10
41kg saakka

1 rive pp + 1 rive + 2 työntöä otm 120s x 10
30,35,40,44,44,45,0,45,45,49

Takakyykky 1x6
Lämpät kolmosia 50,60,70
Kutosia 80,84

+loppujumps! 🥵

HR Zone 1-2

Jog
Ergos
Swim

Voimatempaus + valakyykky 1+2
Otm 90s x 10

Hang snatch & snatch 1+1 otm 90s x 10

E3MOM

Deadlift
10-10-10 reps

3+ RIR

Bench Press + Weighted Pull-ups
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Perform 5 bench press reps then immediately perform 5 weighted pull-ups for each set.

Pull-up weights in the comments

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Maastaveto
3x5x65%

ENGINE

20MIN AMRAP (VK)

10-20-30-40 etc.

-Cal Row
-Cal Bike Erg

-Rest 5min-

E8MOM X5:

-15 Cal Ski
-5 SB Over Shoulder @45-50kg
-30m SB Bearhug Carry
-15 Cal Ski