21-15-9-9-15-21
SDHP
Shoulder to Overhead
35/25kg

Deadlift 3x8 reps tng style
-same weight in every set
-2-3 min rest between the sets

Accessory:
Single leg RDL 2x15 reps/leg, 60 sec rest between.
-perfect reps, feel the movement.

EMOM x 32

1) bike
2) 5-10 ttb
3) ski
4) 1-3 rope climb

DELOAD WEEK

A) On the minute for 12min
1-4: 1+1 high hang clean + push jerk
5-8: 1+1 hang clean + push jerk
9-12: 1+1 clean + push jerk
@50-70% 1RM

B) Rotate for 7min
10/side one legged deadlift
10 dead bug (5+5)
15-20 back extension

3 kierrosta laatua

10-20 istumaannousu
10-20 pohjenousu
10-20 hauiskääntö tangolla

AMRAP 12, Change every 1:00

30 Thusters 30/20kg
12 Bar Over Burpees
30 Box Jumps 24/20"
20 Pull-Ups

Split Jerk
5R, 3R or 1R based on daily programming.

Options to post as 3 x 5, 3 x 3 or 3 x 1.

Strength (load)

In 20 minutes build up to a heavy set of 3 snatches.
* No tng
* No letting go

Accessory:
3-5 rounds of
10-20 GHD sit-ups
10-20 Back extensions on GHD
Rest 1-2 minutes between sets

In a 5min window
Buy in: 50/40 Cal. On a machine
+
AMRAP in the remaining time of
15 Air Squats
10 DB Snatches 22,5/15kg
5 Pushups

Rest 3min

In a 5min window
30 Wall Balls
15 Sumo Deadlift High Pull 50/35kg
15 Toes-to-bar
+
Max Handstand Pushups in the remaining time

Jokaisella alkavalla minuutilla 10min ajan
Squat clean/power clean 80-90%