EOM 12min
Perform 3 reps of Hang power clean on every other minute for 12 minutes.

Saturday

90 min

1A. Step up to bench w/DBs
3*12/s*10 kg
1B. Shoulder press w/DBs
12*10 12*8 12*8 kg

2A. Elevated bench press w/DBs
3*12*8 kg
2B. Hamstring machine
12*40 2*12*35 kg

3A. Side lateral raise
3*12*8 kg
3B. Split squat 3*12*10 kg

4A. Quads machine 12*4012*35 kg
4B. Hamstrings 3*12

5A. Walking lunges 3*12/s*10kg
5B. Side lateral raise bent arm 3*12*5 kg

1. Shoulders & triceps

A:
8 x 3 OH Squat

B:
E2MOM 10'
6 Squat Snatch @ 60%

Pukkiveto säärestä / polven alta max1-3
Reverse Hyper 5x5-8
Voimapyörä 3-5x15

Pull Ups
5x3

5 Rounds for time:

14 m Front Rack Walking Lunges (2x 22,5/15 kg or KBs)
10 Bar Muscle Ups
5 Ring Dips

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Scaling: MU -> CTB -> Pullup -> Jumpping CTB

3 x max pito leuanvedon yläasennossa

5 kierrosta aikaa vastaan:

300 m soutu
300 m juoksu

A: Squat
1 set every 2 mins
6 Back Squat + 3 front squat
5 Back Squat + 4 front squat
4 Back Squat + 5 front squat
3 Back Squat + 6 front squat
2 Back Squat + 7 front squat

B: 21-15-9
Single arm OH Squats
C2B Pull ups