Total 100min
A. WU: 500m row, 3 rounds: 15 abs, 15 backs, mobility, barbell warm up

B. Strength
Matala intensiteetti, ylöstyönnöt ja kyykyt
Push jerk
Push press
Shoulder press, volyymi
Squat
OHS, FS, HBBS
Weighted situps with ls 3x12x15kg
Good morning

C. Skillwork: KPU practice for 15min

A: Bench Press 3x5
3 heavy sets of 5
2-3min rest between sets

B: For time
20m walking lunges
20 box jumps
1min rest
20m walking lunges
20 V-Ups
1min rest
20m walking lunges
20 Burpees
1min rest
20m walking lunges
200m run

A: Power clean 5x3
5 sets @ moderate to heavy weight
2-3min rest between sets

B: Strict Chin ups 3xMax/Ring rows 3xMax

C: 15-12-9-6
KB snatch RA 24/16
KB snatch LA
Box jumps

Aivanloistavia kertoja

Shoulder press 12-10-8-6 reps

Lepopäivä/alkuviikosta väliin jäänyt harjoitus.

900m Juoksu
50 Leukaa
100 Punnerrusta
200 Kyykkyä
900m Juoksu

seinää vasten

-kyykkyveny
-straddle
-pakaravenyttelyt

Back Squat
10-8-6-4-2
Btw sets 3 Box jumps
SO 3:00
Results is total kilos