E3M x 5

3 front squat

Set 1. = V.3
Set 2. = V.2-3
Set 3. = V.2
Set 4. = V.1-2
Set 5. = V.1

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E3M x 5

3-3-2-1-1

1 set = V.3
2 set = V.2-3
3 set = V.1-2
4-5 set = V.1

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Build up a heavy yoke carry in 15min. One drop and turn.
Rest as needed.

e3m x 4:
5-5-4-4 back squat @ RIR 2-3

Practise 3-4 sets of
3-5 tall cleans @light weight
then
Practise 3-4 sets of
3 push jerks + 2 split jerks
then
rest of time
Lift some clean&jerk 1-2 reps at one set for rest of time (focus your technique, get some tips from coach)

5x5 front squat 75%

BENCHMARK
AMRAP 5:
1 squat clean (47,5/75 kg)
1 shoulder-to-overhead

Scaled WOD
AMRAP 5:
1 clean
1 shoulder-to-overhead

Deadlift
5 @65%
5 @75%
3 @80%
3 @85%
3 @90%

EMOM8

3-6 strict pull up V.1-2

Ideana kehittää strict pull up kapasiteettia. Valitse toistomäärät oman tason mukaan. Valitse sellainen toistomäärä minkä pystyt ylläpitämään laadukkaasti loppuun asti. Skaalaus: banded - low bar

Push Press 6x3 @80%+