A,
2 RM overhead squat from floor
- build to max weight in 15 mins
- optional : practice OHS @70% load

B,
2 rounds for time
20 power snatch @43/30kg
20 front squat
20 deadlift
20 bar over burpee
1 mins REST
Goal : sub 8 mins each round
Timecap : 18 mins

21-15-9
Sumo Deadlifts @100/70kg
DB Box Step-ups total @22,5/15kg @ 50cm box
Timecap: 10mins

Extra:
Rower Hamstring Curls: 3 x 8. Rest 60s.

Part 1.
OTM 5 min
Shoulder press x 4 - 6 (65 - 75 %)

Rest 2 min

Part 2.
OTM 5
Pull up x 4 - 6

*This program will last 3 weeks.

Tempaus kyykkyyn

Zottaman Curls: 3 x 10-12. Rest 60s.
+
- Biphasic Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Snatch + Hang Snatch
@60-80% 1 RM Snatch

Ryhmä 1:
-penkki 4x8x65-75%
-pystyp.istuen käsipainoilla 6x8-15
-valakyykky 4x5 (niin paljon painoa kun pystyy)
-t-tankosoutu 6x12-20

Ryhmä 2:
-kyykky 6x5x65% + 1x20x30%
-pystypunnerrus 4x8x40-50%
-maastaveto korokkeelta 6x5x60-70%
-lattiapenkki 4x8x75-85%

Every 2:30 for 15 mins:
9 Shoulder Presses
max reps Push-ups
- Start the strict press at 55% 1RM and build over the 6 rounds. Sets need to be unbroken.

Ryhmä 1:
-kyykky 3x6x70%
-vinopenkki 4x6x55-65%
-etukyykky 4x5x40-50%
-kulmasoutu 6x8x25-30%

Ryhmä 2:
-maastaveto 6x5x65%
-2lankun penkki 6x8x80-90%
-suorinjaloin mave 4x12x40%
-situps 4x20

Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

CMOOOOOOON!!!