Bench Press

2 x 4 x 80%
2 x 4 x 85%
1 x 2 x 90%
1 x 2 x 95%

Sendoff 3:00

4 rounds 40s on/ 20s off

1. Alternating single leg squat to box/ wall ball
2. DB Hamstring curl
3. Clam shell with mini band (R)
4. Clam shell with mini band (L)

8 x E2MOM

odd: 8 deadlift
even: 40 m kb front rack carry

Tempaus kompleksi kevyt paino

8x Alkavalla 90 sek.

1 Raakatempaus
1 Tempaus riipusta raakana/kyykkyyn
1 Valakyykky

3 Rounds

Every 2:00

10 + 10 Back and forth lunge 16/12kg
10 + 10 Half kneeling db press 22,5/15kg

Front Squat

3 x 3 x 65%
2 x 2 x 75%

Sendoff 3:00

18 E2MOM:

1. 3 power snatches
2. 2 power snatches
3. 1 power snatch

70-75-80%

EMOM 12

1. 12 Inverted row
2. 30s Knee tuck hold
3. 12 DB Floor press

4 rds for time
Hang power clean + jerk 8 reps
T2B 16 reps

L1: 50/35kg
L2:60/40kg

TC: 10 min

Back Squat

3 x 4 x 90 - 95% @ 4 RM

SO 3:00