Push press 4 x 5

5x5 Good Morning (2min rest between sets)

• Moderate weight

In 15min find your 2 rm snatch deadlift!

-Use the hook grip
-Main focus on the 1st pull
-Focus on perfect technique

Strict pullups 3xmax reps

4 x 10
2s down - 2s up (NO FULL HIP EXTENSION)
@40%

Keep a steady pace, slow and control!

RX 40/30kg
Sc 20/15kg

Clean high pull + Power clean + Clean & Jerk

Set 1) @ 65%
Set 2) @ 70%
Set 3) @ 75%
Set 4) @ 77,5%

% of 1RTM C&J

EMOM 14

3 - 3 - 3

2 x KB's 24/16kg

5 Rounds for time:

RX:
200m Run
2 x
6 Pull-Up
12 Push-Up
18 Air Squat
1min Rest

---

SCALED 1:
150m Run
2 x
4 Pull-Up
8 Push-Up
12 Air Squat
1min Rest

---

SCALED 2:
150m Run
2 x
6 Jumping Pull-Up
8 Push-Up (Scaled)
10 Air Squat
1min Rest

TC 20min!

6 kertaa Front squat, 65-75% FS maksimista:

2 - 2 - 2 - 2 - 2 - 2

lepää 1-2 min.