6 sets of Deadlift
Set 1: 10 @65%
Set 2: 8 @70%
Set 3: 8 @75%
Set 4: 6 @80%
Set 5: 6 @85%
Set 6: 10 @70%

Rest 2-3min btw sets.

JERK

4-3-2-1 reps
Every 2min

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Push jerk tai split jerk. Lisää painoa viime viikosta! Jos aloitat vasta nyt, fiilis niin että jää pari toistoa pankkiin

A) Ring muscle up technique

B) 4x3 strict ring muscle up

C) Accessory
3 rounds
15-20s ring support hold hold
15-20s ring dip hold
15-20s rings to chest hold
(you go / I go with partner)

A) Snatch

3 x 3 @ 65-68%
3 x 2 @ 70%
3 x 1 @ 72%

Snatch pull from deficit, 3 x 5 @ 52% (maastavedon 1RM)

B) Back squats

10 @ 56%
10 @ 60%
8 @ 67%
6 @ 72%

C) Accessory:

3x
20 V-ups
:30s Plank
30 Flutter kicks

Optional:
4x
15 DB Bench press
15 Bent over rows
15 Hip extensions on GHD
*Kaikissa kunnon polte.

5 sets of Front Squat
Set 1: 1¼ + 2 @72%
Set 2: 1¼ + 2
Set 3: 1¼ + 2
Set 4: 1¼ + 1 @75-85%
Set 5: 1¼ + 1
- Rest 2min btw sets
- Don't bounce at the bottom, controlled reps

5 sets of 2 Snatch Pulls + 1 Snatch @70-75%
- Rest 2-3min btw sets

5 sets Overhead Squat
Set 1: 7 @65% 1RM
Set 2: 7 @65% 1RM
Set 3: 5 @70% 1RM
Set 4: 5 @72% 1RM
Set 5: 5 @75% 1RM
- Rest 2 mins between sets.

Teams of 2:

3 rounds:
40 wall ball 9/6
40 thruster 20/15
40 T2B

3 rounds:
30 DB snatch 22,5/15
30 OHS 30/20
30 burpee over bar

3 rounds:
20 DB OH lunge 22,5/15
20 hang power clean 50/35
20 C2B

Timecap: 36 min

Superset x 3 rounds

Supinated Grip Barbell Rows x 10
Rest 30s.
Trap 3 Shrugs x 10-10-10
Rest 30s.

Not too heavy, focus on great quality and range of motion

Extra:
Overhead Single Arm KB Carry 30 Meter trips in 5:00 @ 24/16kg

A)
Rope Climb
Accumulate Volume 8-10 reps
Options: Legless, Legs, Half Way, Rope Rows 4 x 10

B)
Strict Handstand Push-Up
4 x 5-6. Rest 90s.
Options: Deficit, Floor, Abmat, Box Pike Push-Up with or without abmat, Floor Pike, DB Strict Press Seated 4 x 6