A)
Dumbbell Glute Hip Thrust
4 x 8-15. Rest 90s.

B)
Goblet Box Squat
3 x 10. Rest 60s.
- Parallel or deeper box

C)
Goblet Reverse Lunges
100 Reps @ light/moderate weight
- Aim sets of 10-20reps with quick breaks

D) Single Leg Banded Hamstring Curl
100 Reps each leg. Rest as needed.

For time:
30 Power Snatches (60,40 kg)
30 Power Clean + S2OH (60,40 kg)

*10:00 Time Cap

AMRAP 6:00
8 Thrusters @60/42.5kg
8 Bar Facing Burpees

• Goal: UB sets with tough effort. Weight should be challenging
• Rx+: 70/45kg

4x

10+10 Askelkyykky Splitti V2
10-12 Hipthrust V1
6-8 Nordic hamstring curl

3x20 Heavy Weighted Sit-ups

Strict Press
Build to a 3RM over the course of 4 sets.
Every 3:00 or faster

Max effort
1min Row or Bike cal
rest 1.5min

Pull-up
5×7
“2min

Five rounds:

• 15 dumbbell split cleans, 40/25 lbs or 20/15 kg
• 21 pull-ups

5 x e3m:
6 dip*
8-10 inverted row @ challenging

-> *telineessä, boksien päältä (käsipainot "telineeksi") tai bench dip-variaatiolla (lisäpainon kanssa myös ok)