1. Strict toes to bar or Strict knee-raises
- 3 sets of 10
- (Eccentric “lowering”)

2. Partner lateral med ball throw
Tabata – 20 on/10 off

3. Rolling Planks
- Accumulate 50 (25 each side) with as little rest/sets as possible

5 rounds:

• 8-12 x kettlebell/dumbbell push press
• 12-15 x kettlebell/dumbbell bent over row

Start with moderate weight and increase

Find 3RM TM Max in:

3 x Hang Squat Snatch

THEN

EMOM 8

1 x Hang Squat Snatch @ 90% of previous

2 x Clean & Jerk @ 50% 1RM C&J

15-12-9

HSPU
Ring Row
Hand release push-up

TC 6min

Dip Progressions:
-Bench dips (5x10)
-Bench dips feet elevated (5x10)
-Negative dips (5x5x5s.)
-Negative dips (5x5x10s.)

Set and rep schemes:
5x10
3x2, 5x2, 3x4
4x4, 4x6, 5x6
4x8, 4x10, 5x10

5x5
3x1, 5x1, 3x2
4x2, 4x3, 5x3
4x4, 4x5, 5x5

Stick with one progression until you reach 5x10r or 5x5r set on it.
Move to next progression and start over.

10min alkavalla minuutilla

2 raaka rinnalleveto + 1 raaka työntö @70-80%

5x3 Negative chin up ( Add weight if needed, each rep should be 10 sec)

Scale as needed, no weight or into a band

10 minutes every other minute:

• 10 x back squat

Increase weight from 15th of April

AMRAP in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups