C&J 2 reps x 5 sets

Set 1: V2

Set 2: V1

Set 3: V1

Set 4: V*

Set 5: V*

rest 2 min between the sets

-ei tartte olla tng voi pudottaa välissä

6x3 Tempo Front Squat @ 55-65%

31X0

Btw sets. 3 High Box Jumps.

SO 2:30

4-5 Rounds for quality
10/10 dB bent over row
15 straight arm banded pull downs
10 skull crushers
15 push ups

15min

7 1-käden käsipainotempaus riipusta
15m askelkyykkykävely 1 käsipaino kädessä

Tempo Front Squats 30X0

7x3@55-65%

SO 2:30

AMRAP 7

40 Du´s
3 Squat Clean 60/45kg
8 Bar Facing Burpees

Power Snatch + Overhead Squat

5sets of 2 + 3.

• Adding weight if form permits. Rest 90s.

CONDITIONING
Thruster Wave

4 rounds, every 90sec (one round is 9+6+3 reps)

1) 9 reps
2) 6 reps
3) 3 reps

Overall RPE 4, very heavy breathing.

Try to add 5-10% compared to last week.

Bar from the ground. On 3-2-1-Go do9 thrusters and rest the remaining time from 90sec. Next set is with 6 reps, rest the remaining time again and final last set is with 3 reps. Use 3 barbells if possible for different loading. Total of 4 rounds.

Amrap 11
20/16 cal Ski/row
15 Russian KB swings heavy
1 rope climb
rest 30 sec
-goal 3+ rds

Sumo Deadlift

5-5-5-5-5

(50-60% deadlift)