3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Engine

4 Sets Of AMRAP 6:

• 10 Cal Echo
• 15 BJO (Step Down)
• 15 C2B
• 6 Double KB C&J @16kg

rest 3min between sets

Accessories

A) 4 Rounds For Quality:

• 10/10 DB Bench Press (alternating arms, resting arm extended)
• 10-15 BB Bent Over Row

B) 3-4 Rounds For Quality:

• 10-15 DB Skull Crusher
• 10-15 Seated DB Lateral Raise

Hang clean + front squat + jerk 1+1+1

Max 1 RM

Lepää sarjojen välissä n. 1min

LÄMMITTELY
Teema: Hartiarengas
Hallinta/voima
1. Ylivienti kuminauhalla
2. Käsipainolla pyörittelyt
3. Tarjoilijakävely
4. Tuulimylly
5. Uimari - palasista rakenneltuna
Liikkuvuus
1. Kierrot ja avaukset seinällä
2. Istuen seinällä pystypunnerrus
3. Rullan työntö ylös seinällä
4. Rullan päällä rangan ojennus (paino käsissä)

EMOM 15
5 x leuanveto (valitse sopiva variaatio)
10 x vauhtipunnerrus
15 x air squat
40s. laite
Lepo

Front Squat (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Bench Press: 5 sets x 5 reps at 75% of 1RM

Incline Dumbbell Press: 3 sets x 8 reps
Tricep Dips: 3 sets x 10 reps
Overhead Press: 3 sets x 8 reps

Week 2: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.

3-4 rounds :

20 GHDSU, hip on shoulder line
10+10 Suitcase Deadlift