5 kertaa, 40-50% snatch max.

2 muscle snatches + 2 tall snatches + 2 snatch push presses + 1 OHS

Lepää 90s.

Takakyykky 4 kertaa, 60% BS maksimista.

4 - 4 - 4 - 4

Hitaasti ja hallitusti alas, terävästi ylös.

EMOM x12

power clean + hang power clean

8 Strict Shoulder Press

Build to a heavy set of 8 presses in no more than 5 sets.
Then do 3 back off sets at 90% of heaviest weight.
AMRAP in last set.

In 20 min.

Shoulder Press ( Deadstop )

8 x 2 @ 85% +

Go Every 2:30

Bike Erg

Max steady 5-minute effort for average watts/total calories/distance
Your goal is to test the highest STEADY pace (avg. watts) you can maintain for 5-minutes.

Setup. Work through the PM monitor on the bike as follows:
1) “Select workout”
2) “New workout”
3) “Single time (5:00, split time 1:00)”

Rest 10 minutes before FTP 20

Jerk behind the neck - 5x3 @ 75%

21-15-9 reps of
Power Snatches 50/35kg
Toes-to-bar

*50 Double Unders after each round

Back Squats
6 reps @80%
4 reps @85%
3 reps @90%
6 reps @82,5%
4 reps @87,5%
3 reps @92,5%

Last week of the cycle!

Back squat

5x4 (tempo 40X0)

E3MOM