Find your Shoulder Press 3rm.
1st 90%, 2nd 100% and finally 3rd set NEW Personal Best.

After this AMRAP @ 80% 3rm

Back squat
4-3-2-2-2

Start from 80% and build up

Weighted chin ups 3x8

WOD = Workout Of the Day

10 rounds, Every 75sec (total 12,5min)

1) Row
2) 3* Squat Clean

Weighted Chin Up
Find 4RM

• @70-75%

Rest 2min btw sets

Bodybuilding;

4-5rounds
3-10 strict pull up
10 Db bench
15 barbell/ db curl
15 banded tricep
40-60m farmer carry

EMOM x 10

5x 2 hang squat snatch
5x 1 hang squat snatch

4 rounds of: (15min)
8 BB rdl @ RIR 2-3
12 DDB renegade row @ moderate

Level 1.

AMRAP6
30 du
10 alt. db snatch @22,5/15kg

Level 2.
20 du
10 alt. db snatch @22,5/15kg

Rpe 3.5

Valitse sellaiset toistot ja paino, että pystyt liikkua kovalla intensiteetillä. Skaalaukset: du - su db snatch - paino