Penkki 2x2x92,5%

Kapea penkki 3x6x70%

Vipunostot eteen tangolla 4x15

Facepulls 4x20

SitUps 3x10

Blackburns’ 2 kierrosta ( voit tehdä vatsojen kanssa)

Maastaveto max3
-”kolmosilla päätyyn asti”
-tavoite-rauta 90-93%

Tekniikkavedot 3x8x40-60%

Stoppiveto 2x4x70%

"DB DT"
5 rounds for time:
12+12 one arm db deadlift
9+9 one arm db hang power clean
6+6 one arm db shoulder to overhead

Every 2min for 3 rounds:
3 snatch (tng) @50-60% 1rm
Every 2min for 3 rounds
2 snatch (tng) @70-80% 1rm
Every 2min for 3 rounds
1 snatch @85-95% 1rm

1.) Row / Bike / Run
2.) Burpee over bar (Lateral)

• Go hard, but sustainable pace.

5RM front squat from the floor

Warm Up 12 min

12/9 Cal Echo bike
5 + 5 Db Snatch
5 Strict Pull Ups
3 + 3 Db Thrusters

Bench Press

6 x 4 x 82-85%

SO 3:00

Front Squat

5 x 3 x 60 - 65% 2 sec down. Fast Up!

SO 3:00

Find a heavy set in 20min.:
5 Hang Power clean