Back squat (10% lighter than day 1) 10 reps at 60%, 3X10 at 70%
Jerk squats 8 reps at 80%, 8 reps at 85%, 3X8 at 90%
Jerk 3 reps at 60%, 4X3 at 70%

A. Single-leg RDL 3x10 per leg
B. Back extensions 3x10
C. Reverse crunch 3x10

4 rounds:
12 Front rack lunges
12 DB squat
-rest 1-2 min between rounds-

Foam Roll Quads / Hams / Glutes
Segmented Rolling
Inchworm
Crab reach
Loaded Beast to front step
THEN Mini-tabata 6 rounds only
6x20:10
Push-ups
AbMat Sit-ups
Jump Squats

Then start main circuit

Football bar penkki 3x6-10 (kapea ote)
Pendlay Row 5x4-6
Takaolk käsipainolla 3-5 sarjaa (yhdellä kädellä)

EMOM 10
2* Clean pull 90%

EMOM 10
2* Push Jerk 80-85%

BB Split sqt 4*6/6

6 x 2 tempausta

Happy Thanksgiving!!!

Black Friday schedule
5:15 am class cancelled
5 pm class cancelled

12:15 pm ENDURANCE resume/ option to do regular workout ok
4 pm regular class resume

5 kierrosta

5 rinnalleveto (20-30 kg)
10 slamball
1 x viereinen sali ympäri takaperin juoksua

7 rnds NOT for time:

-40 DU'd
-10 tireflips
-7m handstand walk
-200m run

Find your 3 pos 1 rm in 15min

High hang
Hang
Start