6 x Shoulder Press
rest 90s
6 x Strict Pull up/ Weighted Pull Up
rest 90s

Päivän paras 2

Every 1.30min x 6 (light weight/empty barbell)

2 snatch pull + 2 tall snatch

Huom! Tyhjällä tangolla tai kevyillä painoilla keskittyen tekniikkaan.

Every 2min x 8

1 squat snatch + 2 high hang squat snatch @50-65% of 1RM

Huom! Kevyet painot keskittyen tekniikkaan.

Accessory 3 x 10 Sots press

One arm at a time

500m Row for time

• Set the row computer for 'single distance' 500m
• Go for it!

PERFORMANCE
FOR TIME
75/60 Cal Bike/Row/Ski
-Into
10 ROUNDS
3-6 Strict Handstand Push-Ups
30 Double Unders
-Into
75/60 Cal Bike/Row/Ski

---

FITNESS
FOR TIME
60/45 Cal Bike/Row/Ski
-Into
10 ROUNDS
6 DB Push Press @ moderate+
45 Single Unders*
-Into
60/45 Cal Bike/Row/Ski
*Option for :30 Double Under Practice

• RPE 7
• 22:00 Cap
• Video: https://vimeo.com/816658059

Superset
4 sets;
9 x Floor Press
Rest 1:00
8/arm x Elbow Out DB Row
Rest 1:00

Add weight to the Floor Press each set. Last set tough. Use last week as a guide.

5 rounds;
60s Cal Row
60s Lateral Box Step-overs (no weight)
60s Cal Bike/Ski/Shuttle Run
60s Russian Swings @24/16kg
60s Rest

• Goal: Consistent 60s efforts at each station without stopping.

5 rounds 3:00 Work; 1:00 Rest
48 Double Unders
12 each KB/DB Renegade Rows
8 each DB Snatch
Remaining time Cal Row/Bike/Ski

• Goal: Challenging effort, keep score consistent.

Push Press
1x5 @65%
1x5 @75%
1x5+ @85%

• Last set AMRAP
• - Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.
• Week 2 of 6 Wendler