Bench press 7x1
*- nouseva paino
- lepo 3-4min *

Deadlift

5-4-3-3

E3MOM / 2-3rep in tank

Warm Up
2 sets
5 scorpion pec strech (R/L)
10 cossack squats
10 side plank clamshells with band R/L
1-2 min ab,row,bike,run

Strenght
Tempo Back Squat 3x8reps @45-55% of 1rm (3-41X1)
BS TEMPO is 3-4 sec down, 1s pause, up, 1 sec reset.
rest 3 min bwn sets

then some prep for hang power snatches.

Metcon
Emom 16
odd : hang power snatch x 5 reps @50-70%
even : ab,row,bike,run x 30 sec mod/fast pace or 45 sec easy pace

30min ajan chipperi läpi, kokonaisen kierroksen jälkeen 2min tauko

15-12-9
Mave (40-50%)
9-6-3
Hspu
20/15/10
Tuplat/Sinkut

AMRAP 20 mins: Power Snatches, Toes-to-bars, and Wall Balls

AMRAP 20 mins:
1 Power Snatch, 60/43 kg
3 Toes-to-bars
5 Wall Balls, 9/6 kg

Goal: quick transition, unbroken t2b and wall ball, 10+ rounds

Every 90-120sec x9

Power Clean + Jerk + Squat Clean

Add loading by feel and find heavy of the day. Drop and go reps from jerk to squat clean.

5-10min Row/Bike/Airbike
Then
1-7 KBS
7-1 Box Jump

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10-15 Banded Good Morning video + 10m Inchworm Walk

3 rounds:
12/9cal Row
9 Double KB Deadlift
7 Double KB Hang Clean
5 Double KB Front Squat
3 Double KB Jerk

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Perfect Stretch video

Optional Accessory
GYMNASTIC CONDITIONING

EMOM x6

7-14 TTB

RPE 4

Target: unbroken sets

5-10min Row/Airbike/Bike
Then 2 rounds:
10-20sec Banded Walk video
10 Air Squat Cross Kicks video
10 Ring Row
10 V-Up

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Squat Flow video or Squat Flow with a Plate video