Deadlift (conventional or sumo) 4x6
4:0:1:0

ssw/

KB Goblet Reverse crossback lunge 4x8

ssw/

Banded Glute bridge 4x10
(Meant for Glute activation not fatigue)

3.5 min sets
18 minutes

2 x 10

7-10 rounds;

2 x Snatch RDL
2 x Hang Snatch
2 x Overhead Squat

• Build load as technique allows.
• Perform as a complex, not resets between movement.
• Rest as needed.

AMRAP 18
12 wallballs
10 KBS 24/16
8 OHS 20/15
rest 1:1

5min AMRAP
5 x Push Up
5 x Kettlebell Swing
5 x Box Jump

Painonnosto tekniikka/liikkuvuus harjoitteita!

12min EMOM of following complex
1 x Power Snatch
1 x Overhead Squat
1 x Snatch Balance
Challenging but manageable weights.

Mave
4 x 4 70%

+Julle 3 x 6 kevyt

"Team WOD" (3 henk.)

AMRAP 20min:
Run 200m (together)
40 x Squat cleans (one athlete works at a time)

*every 40 reps the weights increase:
50/35, 60/40, 70/45, 85/55, then max reps at 95/62.5

Back squat 4×4 @ 70%

We are still priming that CNS for next weeks max-out. Make sure you lift the bar with purpose. Be FAST