4-5sets

2 snatch grip push press + 3 OHS 2s pause bottom of squat

snatch grip push press behind the neck / moderate weight, not too heavy

Lisää kiloja mahdollisuuksien mukaan viime viikkoon 2,5-5kg

3 Rounds :

AMRAP 4

400m Run
...Remaining Time
12 Box Over Jumps 24"/20"
12 Wallball Shots 20/14p

AMRAP 4

Row 500/450m
...Remaining Time
3 Wallwalks
6 Pistols
9 Burpees to Target

- Rest 2 minutes between amrap´s -

4 x 4 narrow grip bench press

• leave 1-2 reps in the tank
• rest 3 minutes between sets

8 x in 2min
row 250/200m + rest of the time alternate between:
a) ohs 35/25kg
b) double kb shoulder to overhead 24/16kg

5 Rounds for quality

300m Row

10 Knee raise between boxes
20s + 20s Single KB farmer carry 32/24kg

4x8 Back Squat @72,5-77,5%

7min AMRAP
12 x Dumbell Snatch (alternating hands)
9 x Box Jumps

Deadlift 4x4

Push Press, build up to heavy 3RM
+
2x3 @85-90% of 3RM

Käsilläseisontapunnerrus tekniikka 15min
Jonka aikana selvitä max toistot tiukkana ja kipaten