Front squat 4x4 pause 5s (05X0)

E3MOM / 2-3reps in tank

EMOM x5

3 snatch balance

4 Rounds for time
YGIG / Round

12 Alt Pistol squat
8 Box jump
4 Wall walk

TC 15min

5x3 Power Clean (Moderate weight)

• NO touch and go
• 2min rest between sets

Pause front squat 2-2-2, 2sec pause in the bottom

Bench press
5-5-3-3-3-1-1-1-1
Perform 1 set every 2:00.

6x2 back squat, work up to heavy

Front squat 80% FS maksimista

3 - 3 - 3 - 3 - 3 - 3

Shoulder press
70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps

*Percentages counted from 1RM are
63%
72%
81%

*Count from the same weight as last week. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

kolmos rustereita