Shoulder press 5x5x70%

3 hang power cleans

Viikko 47 (kevennys, latailu viikko)
Treeni 1
Warm Up
2 rounds
40s easy/20s mod/10s fast cardio
10 scapula rolls
20 face pulls
10+10 upright row
20 cossack squats
2+2 kb tgu
then barbell warm up
3 muscle snatch + 3 hang power snatch + 3 snatch balance or ohs
3 tall power clean + 3 front squat + 3 push press
perform this 2 times

Strenght
Snatch 6x2 reps @60-70%
rest 1.5-2 min bwn sets, sharp and moderate heavy lifts!

Clean&Jerk 6x1 @60-70%
rest 1.5-2 min bwn sets, sharp and moderate heavy lifts!

Strict C2b / Chin Ups 3x3-5 reps @ sharp
rest 1.5-2 min bwn sets

Metcon
Tabata of Burpees / Squat Jumps (alt time 4 x both)

Weighted pull ups 5x5x40%

For time;
3-2-1
Rope Climbs
30-20-10
Hand Release Push-ups
20-20-20
Supinated Grip Inverted Rows

Rx+: Legless Rope Climbs
Timecap: 15 mins

Extra:
Ring Tricep Extensions: 3 x 6-8. Rest 60s

3 rounds for quality

20 s HS Hold

5+5 pistol squats

5 butterfly pull ups

1 rope climb

Treeni 3
Warm Up
3 rounds
1 min cardio row/bike/run/ski
12 cossack squats
8 wall squats
4 inch worms
and some mobility for Squat/Press.

Strenght
Back Squat 3x3 reps @80-85% of 1rm. (should have like 1-2 reps in tank)
Shoulder Press 3x3 reps @80-85% of 1rm. (should have 1-2 reps in tank)

Accessory Work
3x12-15 heavyish american kb swings
3x8-12 banded strict c2b chin ups + 12-15 bench dips
3x10-15 v-ups + 15-20s hollow rocks + 15-20s flutter kicks
rest as needed

AMRAP 24:00 with a Partner
10 Reps of Complex: 1 Power Snatch + 2 Overhead Squats @52.5/35kg
20 Burpees
30 Double Unders
400 Meter Run / 2 x Stairs / 600m Row or Ski / 1200m Bike
- Goal: Challenging pace, split all work evenly.

RX+: 60/42.5kg, 30DUs each.

Back Squat 1x10x60%, 1x8x70%, 1x6x75%, 1x4x80%

Treeni 3
Warm Up
3 rounds
1 min cardio bike / row / run
10 glute bridge
20 band pull aparts
5+5 single leg RDL + press with db
and some mobility for Squat/Press.

Strenght
Back Squat 3x5 reps @70-75% of 1rm. (should have like 3+ reps in tank)
Shoulder press 3x5 reps @70-75% of 1rm. (should have 3+ reps in tank)

Accessory Work
3x12-15 barbell romanian deadlifts
3x12-15 banded strict pull ups + 12-15 standing tricep turns
3x20-30 medball russian twists + 10-15 tuck ups
rest as needed