Back Squat 8x2

Rest as needed

RPE 4

5x push press + push jerk + split jerk. Use 75-85% of your 1RM push press.

Shoulder press (Wendler week 4 deload)

Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5

The % are calculated from 90% of your 1RM!

*Tällä viikolla deload- viikko Wendlerissä
*Ensi viikolla alkaa uusi 4 vko sykli, jolloin lisätään painoja

For time 10!
Wall ball 20/14
V-up

Shoulder Press 5x5 @80%+

Superset
The Superset continues until you accumulate 40reps on the floor press. Aim for 8-10 reps per set.

DB Floor Press
Accumulate 40 reps. Rest 45s.
Strict Pull-up
Accumulate 15-20 reps. Rest 45s.
- sets of 3-5 should be challenging, add weight if needed

EMOM x 20:00
Min 1: 30s Single Arm DB Hang Power Clean + Press (50/35)
Min 2: 30s Double Unders
Min 3: 30s American Swing @24/16kg
Min 4: 30s Up Downs
Min 5: Rest

• Rx+: Heavier and 10m Handstand Walk for Up Downs

PERFORMANCE
EMOM x 12 MINUTES
1 Deadlift + 2 Power Cleans + 3 Front Squats
MINUTES 1-4: 85/60
MINUTES 5-8: 90/65
MINUTES 9-12: 100/70

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FITNESS
EMOM x 12 MINUTES
1 Deadlift + 2 Power Cleans + 3 Front Squats
MINUTES 1-4: Light
MINUTES 5-8: Add some weight
MINUTES 9-12: Add a little more if technique is consistent

• RPE 9
• Video: https://vimeo.com/870582684?share=copy

A)
Box Squat
8 x 2 every 60s.
- 70% of 1RM

B)
Single Leg Supported RDL
3 x 8-10 each. Rest 60s.

Front Squat
Build to a heavy 4 over 6 sets. Rest 2:30
Option: 6 x 4, technique weight