5 rounds (30s on / 30s off)
1. A-jump to plate
2. Toes to rings
3. DB box step-over 30/22,5
4. Single arm KB hang snatch 24/16 (R)
5. Single arm KB hang snatch 24/16 (L)
6. Bike erg / echo bike cal

Back squat (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

3 x e3m:
6-8 Barbell bentlay row @ RIR 0-1
6-8 DDB bench press @ RIR 0-1

30s on / 15s off x9 for quality:
a) alt. goblet cossack squat
b) goblet cyclist squat
c) bike erg / echo bike

Back Squat 4x4

• Build up to heavy 4

3 x e3m:
6-8 Barbell pendlay row @ RIR 1-2
6-8 DDB bench press @ RIR 1-2

4 x e3:00m:
5 sumo deadlift @ RIR 1

3x3 Front Squat

• Build up to heavy 3

10min AMRAP

• 3 Power Cleans @ 70% of max Power Clean
• 5 Pull Ups
• 10 Push Ups
• 15 Air Squats

3 Rounds of
20 Wall Balls
16 Hang Power Cleans 60/40kg
12 Toes-to-bar