Close-grip bench press.
Heavy 5R, 3R or 1R based on the daily programming.

As heavy as form allows.

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Post three heaviest successful attempts.
Options for posting: 3 x 5, 3 x 3 or 3 x 1.

Find heavy
1 Squat clean + 1 Fs + 1 Split jerk

Warm Up
2 rounds
1.5 min cardio
10+10 suitcase deadlifts
10-15s chin over bar hold
10 sots press

Strenght
Flat Foot Snatch 3x3 @35-50% (kantapohja kiinni lattiassa, kyykkyleveys valmiina)
1 Slow Power Snatch + 1 Slow Squat Snatch x5 sets @60-70%
eli hitaasti reiden puoleen väliin ja siitä kiihtyy.
rest 1.5-2 min
Deadlifts 15-10-8-6-5reps @45-55-65-73 and 80%
rest 1.5-2 min

Metcon
4 RFT
4 strict chin ups / 8 ring row
6 burpee over barbell
4 strict chin ups /8 ring row
6 power snatch @35/25kg
Time target 5-7 min, Time cap 8 mins.

Warm Up
2 min row / ski
2 min air bike / bike / run
then 2 x
10/10 suitcase dl
5 inch worm with push up
10 goblet squats

Strenght
Power Snatch 5x2 @70-80% of 1rm power snatch
rest 1.5-2 min bwn sets.

Power Clean + Push Jerk 5x3+1 reps @70-73-76 and 2x80% of 1rm.
rest 1.5-2 min bwn sets. Rivet yksittäisinä.
Deadlifts 15-10-8 and 2x5 reps @45-55-65-2x75%
rest 2 min bwn sets

Accessory Work
3 sets
16-20 alt leg-v ups + 16-20 heel overs + 20-30 flutter kicks
rest as needed

7 MIn Amrap
20 Shuttle Run (7.5 + 7.5m)
Then Amrap
14 Sit Up
7 Push Up

-Rest 2 Min Btw

7 Min Amrap
40/30 Cal Erg
Then Amrap
14 Air Squat
7 Pull Up

4 rounds for time
3 Bar Mus
6 alternating pistol squats
5 pass throughs
40 Dus

8 min AMRAP
8 push ups
4 ring dips
10 side squats
5 box over steps with dumbbell 60cm/50cm – 22,5kg/15kg

Push jerk 3x3x70%

Split jerk behind the neck 4x2x70%

10x 5min (2kierrosta)

1) Kone 1

2) Kone 2

3) 8-10×/liike:
Boxille nousu yhdellä jalalla
R-ranka pumppaus boxilla
Hallittu vuorikiipeiljä ristiin

4) 8-10 ×/liike:
Yhden käden kulmasoutu kklla
Yhden käden heilautus
Sivutaivutus

5) 8-10×/liike:
Rapukierto
Skorpioni
Rento roikunta