Kuukausitehtävä progressio 4,

Käsilläseisonnassa nosta vuorotellen käsiä levylle 3x10-20 toistoa

Floor press 3x5
1x5@ 65%
1x5@ 75%
1x5+@ 85%

For time:
50/40 Cal.
30 KB Swings 32/24kg
15 Thrusters 60/40kg
10 Bar Muscle-Ups
15 Thrusters
30 KB Swings
50/40 Cal

1) Back Squat +15kg 1RM, 3x65%, 3x75%, 3+ 80%

A1 Bulgarian Split Squat
3x8 (lyhyt askel)
rest 90s btw sets

3rds
B1 Romanian DL x 8-10
rest 45s
B2 Leg Curl w/pinkball x 8-10
rest 45s
B3 Plank Hold x 30-45s
rest 45s

A) Single Arm DB Strict Press
Build to a 5 RM over 4-6 sets. Rest 60s
- Start on the non dominant side

B) Weighted Chin-Up
Build to a HEAVY 1 in 7 sets. Rest 2:00.
- Option: Accumulate 25 reps unweighted or with partner/self assist.

”Iitu”
10 Rounds
10 Kettlebell snatch 32/24kg
5 Power clean 75/55kg
50 Double unders

On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Power Snatch
1 Hang Snatch High Pull
1 Hang Power Snatch

Front Squat
3x10 @ 60%
Rest as needed
Easy and light feeling.

Skill - HSPU

Metcon (quality)

15 Minutes for quality & minimum rest of:

4+4 TGU
8 Strict HSPU

*Choose a moderate weight. Goal is to go unbroken on each set.