Single-dumbbell overhead squat

5-5-5-5-5

STRENGTH

4 rounds, rest as needed:

1) 6 Barbell Press
2) 8+8 DB/KB Row
3) 5+5 Sandbag/D-Ball Box Step-Up

RPE 4 to 4+
Try to add 5-10% to first 2 movements compared to last week.

(you can tailor the sandbag to double KB if you don’t have one. Or use something else heavy)

Aikaa vastaan:

200 m soutu

15 - 12- 9
-Rengassoutu
-Etunojapunnerrus
-Ilmakyykky

200 m soutu

Partner amrap 10

Single arm DB hang squat clean 8 reps (4/4)

30 DU

L1: 20/15kg

L2: 25/27,5kg

-you go I go style

Clean 3x2x70%, 3x1x90%

5 Rounds 20Sec ON 40Sec OFF:
1) Top of Ring Row 2) Hollow Hold 3) Wall Sit (loaded if needed) 4) Ring Support.

3 Rounds
2 min work/ 1 min rest
A)200m run + Goblet squat 8 + Kb swing ME
B)200m run + Burpee box over step up ME

10-1
(10,10,10,9,9,9...1,1,1)

Hang power clean
Front squat
Shoulder to overhead

Barbell 50/35

4x6
-varaa 3 toistoa
-2min lepo

"On the 1:30" x 5:
2 Hang Power Clean
2 Power Clean