Weighted Pull-Ups

4 x 4 @ Every 2:30

STRENGTH

Back Squat 3x6, rest as needed

RPE 4, (2-4 reps in the tank)

Deadlift
2x3 @80%
2x3 @85%
1x3 @90%

E3M x 4

3 Front squat V.3-4

Huom! 3s pysäytys aktiiviseen ala-asentoon. Sarjat voi tehdä ilman kenkiä.

Tempo Bench press
5 x every 4 min
3 reps
75% of 3 RM

4-3-X-2

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Goal & Intensity:
-Improve body control and shoulder stability in the handstand and maximize muscle engagement in the bench press.
-Train full-body tension and upper-body strength under control.
-The handstand work challenges balance and shoulder strength.
-Tempo bench (4 sec down, 3 sec pause, explode up, 2 sec reset) forces you to slow down and control every part of the lift.
-Focus on maintaining tension and breathing steadily throughout each movement.
RPE 7
Area of Training:

Builds pressing strength, shoulder control, and midline stability.
Tempo training increases time under tension and improves movement quality, supporting long-term strength gains.

AMRAP 6
15/12 Calories
8 DB Snatches 22,5/15kg
4 Wall Walks

Rest 3min

AMRAP 6
12 Thrusters 42,5/30kg
8 Pullups
4 Bar Facing Burpees

8x

1 hang snatch + 1 snatch - every 60s

40-80% from snatch max.

7 AMRAP for quality:

3 power cleans
3 Front squats
3 STOH.

RX´d: 50% C&J max.

6x

1 low hang snatch + 1 snatch with stop below the knee + 1 snatch - go every 60-75s

50-70% of snatch max.

Front squats

8 - 8 - 6 - 4 - 4

75-80-85-90-90/95% of 4RM front squat