Push press 2 x (4-3-2-1)

• use 5RM or 85%/1RM
• e2mom

3 rounds for time

• 30 Pistol squat
• 5 Bar muscle up
• 10 Hang power snatch 50kg/35kg

Time cap: 14min

OHS 5-4-3-2-1

For Time:

3 Wall Walks
20 Power Cleans
30 Box Jumps / Box step-ups
40 Dumbbell Snatches
50 Ab-mat situps

Time cap: 12 min

*On Rampilla tehdään pelkällä tangolla + kevyt käsipaino
*WODilla:
Rx: 70/50 kg, 60/50cm box, 22.5/15 kg db
Scaled: 50/35 kg, box step-up, 15/10 kg db

Bicep curls with a barbell:

• 7 reps first 50% of the range of motion
• 7 reps second 50% of the range of motion
• 7 reps of full range of motion

Don't put the bar down between these reps. You can add weight if you feel like it.

Describe the pump in the comments.

• 1x5@60%
• 1x5@65%
• 1x5@70%
• 1x5@70%

Chin-up grip. AHAP, but sets as close to each other as possible. Do NOT "build up" to the last set!

7 x every 3 min
3 reps @ 80-84% of 3 RM

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Stimulus:
Develop heavy overhead strength with explosive execution
Maintain consistent technique under load
RPE: 8–9, Heavy, but still sharp.no missed lifts
Coach tip:
Drive vertically before moving your feet
Stabilize the catch before recovering

Front squat 5x6.

Ring Dips
Prog 2/8
5, 4, 3, 3, 2
RPE 6-7