Push Press Cycle
5 x 5
(Goal is to keep same weight all sets)

Band-pull-aparts 5x20

Penkki 5x3x75%

Voimapyörä 5x8-15

Etuheilautus 4x25

WU: AMRAP10:
30-40 su
5 downdog to pushup
10 banded pull down
5+5 DKB top down press
10 kip swing / kipping knee/leg raise

EMOM 20:
1: 25 DU
2: 7 T2B, unbroken

6-8sets:

3-4x 2 hang snatch 73-83%
3-4x 1 hang snatch 83-90%

5 rounds:
200m Skillmill Run
10 Pull Ups

• Rest 3:00

5 rounds:
200m Skillmill Run
20 Push Ups

• Rest 3:00

5 rounds:
200m Skillmill Run
30 Air Squats

15min Barbell Work (use empty Barbell)

• Snatch
• Clean and Jerk
• Practice balance and receiving in both movements
• Focus on doing perfect reps, not the number of reps

20min AMRAP

9-6-3
STOH 50/35 kg

4/kierros
Tangon yli burpee

1min tauko

Front squat

3 x 3 @ 79-84%, rest 3:00 b/t sets

– Do your first set @ or around 79%1RM front squat and then build up within the percentage range if you can

Penkki max1