Ty-veto riip cm lattiasta
3sarjaa
-4

Split jerk

3-2-1
3-2-1
3-2-1
1-1-1

Find 5RM for the day

Then 5 reps @95%
Then 5 reps @90%

A) Power snatch + snatch
5 x 2+1 x 70-80% / rest 2 min

B) Snatch push press + overhead squat
3 x 3+3 x 60-70% / rest 2 min

C) Core - 3 rounds for total reps
1 min V-ups
1 min sit-ups
1 min rest

Työntöveto
3sarjaa
-3

2:00 plank hold
30 box jump-overs
80-m DB farmers carry (15/22.5 kg)
2:00 plank hold
20 box jump-overs
80-m DB farmers carry (15/22.5 kg)
2:00 plank hold
10 box jump-overs
80-m DB farmers carry (15/22.5 kg)
– Use two dumbbells.

For time:
1:00 plank hold
20 box step-up overs
80-m DB farmers carry
1:00 plank hold
15 box step-up overs
80-m DB farmers carry
1:00 plank hold
10 box step-up overs
80-m DB farmers carry
– Use two dumbbells.

DELOAD WEEK

3 rounds at a sustainable pace

3 min AMRAP: 8 toes to rings + 4 burpees to rings
3 min: easy row
3 min AMRAP: 32 double unders + 16 reverse lunges
3 min: easy shuttle run (7m)

Raaka Rive+Rive riip ap+Ylöst.
6sarjaa
-1+2+1

Rive nivusilta + Etukyykky+Ylöst.
4sarjaa
-2+2+2

4 x e3m:
12 alt. front rack forward lunge @ RIR 2-3
10 DDB RDL @ RIR 1-2

-> Front rack forward lunge video: