Back squat 3 x 4

• use more weight than on Dec. 3rd
• rest as needed
• same weight on every set

In 15min find your 2 rm snatch deadlift!

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

3 x 12
Every 2:00
A1. Back Rack Split Squat
A2. Strict Pull-up

3x3 @85%
2x2 @90%
Amrap @ 70%

For quality 21-15-9 reps of

• strict toes to bar
• ring dip or ring push-up
• double kettlebell swing

After every round do 100 double-unders or row 500 meters.

Every 6 min x 5

Row 20/15 Cal
10 Box jump
30s+30s Mixed carry (KB)
16 DB Snatch 22,5/15kg

Rest remaining time

70-80% HR

Takakyykky

Niin isot painot kun tekniikka sallii.

2-3 rounds:

• (8+8) pallof press
• rest 30sec
• max time L-hang
• rest 30sec
• 20+20m suitcase carry
• rest 60sec

20min amrap

• 15/12 cal row
• 10 ground to overhead 40/30kg

Deadlift 3 RM

Example approaching Sets :
10@barbell
10@ 30%
6 @ 40%
5 @ 50%
5 @ 60%
3 @ 70%
3 @ 75-80%

And Building Max. Weights

TC 35 minutes.