3x

3+3 Turkkilainen ylösnousu
8-10 Kulmasoutu leveällä otteella
Submax rengaspunnerrus

shoulder press 3x10
* -nouseva paino
-lepo 3-4min sarjojen välissä*

DELOAD WEEK

A) Every 2min for 5 rounds
DB complex (both sides)
1 deadlift
1 hang power clean
1 front squat
1 split jerk

B) For time
30-20-10 alt. DB hang clean & split jerk 22,5/15
60-40-20 sit-up

4 rounds for time
12 push press 50/35
48 double under

EMOM x 8-12

1) bike
2) 5 press + 5 push press + 5 thruster
3) bike
4) 5 bicep curl + 5 barbell row + 5 burpee over bar

EMOM x 6 MINUTES
1 Hang Power Clean + 1 Power/Squat Clean
Start Light and build to Moderate
RPE 6. This is a Deload Week.

2-4rounds

8+8 Db seated press
8+8 DB s.l romanian deadlift

3 x 6:00 AMRAP; Rest 1:30 Between
150m Run
12 DBL DB Front Rack Alt. Lunges @22,5/15kg
9 Ring/Bar Dips/Between boxes

Reset at beginning of AMRAP
RPE 7

OPTIONAL COOL DOWN
EMOM x 8 MINUTES
MIN 1 - :45 Triceps Foam Roll
MIN 2 - :45 Alt. 90-90 Hip Rotations

3 kierrosta: (12min amrap)

• 1min toes-to-bar
• 1min etunojapunnerrus (hand release)
• 1min ilmakyykky
• 1min lepo

B1) Front squat 3x3x80%