Multiple Pause Front Squat
Build to a heavy 3 in 5 sets. Rest 2:00
- 1s pause at bottom 1s pause above parallel

Treeni:
Strict hspu 4x4 v3
negat. hspu 3-5x1

Hiki:
negat. hspu 4x3 / Handstand hold 4x 5-10s
box hpsu 4x6

Power snatch 12x e90s,

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

3 Rounds For Time:
500 Meter Row
12 Overhead Squats 40/30kg
21 Toes to Bar

*Score = Time it takes to complete the workout

Light Option

3 Rounds
250m Row
12 OHS
15 Knees Up
Rest 1-2min btw Rounds

3 rounds
8 ring dips
6+6 DB snatches 22,5kg/15kg
15 cal row

Rowing progression VK 4/6

3x 4min on / 4min off
2-3s faster than average pace in 2km test

Kuuden viikon soutuprogressio, jossa otettiin VK1 2km soututesti.
Testistä saatu keskivauhti määrittelee soutuprogression intervallien vauhdin viikoille 2-5. VK6 testataan 2km soutu uudelleen.

Rinalleveto-tyyöntökompleksi
5 x 1 rinnalleveto + 1 rinnalleveto kyykkyyn riipusta + 1 työntö, lähde maltilla liikkeeseen

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

-Nousu V1-V0

On the minute for 12 minutes:

• 2 x snatch (75% 1RM) and the rest of the time double-unders. I f you miss a lift, take a break and rest the remaining minute. Number of completed DUs is your score.

Three heavy sets of five