Every 2:00 for 8 mins (4 sets):
8 Back Squats
Set 1: @65%
Set 2: @70%
Set 3-4: @75%

Warm-up:

3x
15/12 Calories row
16 Box step-ups, alternating legs
10+10 Half kneeling 1-arm shoulder press
10+10 1-Legged deadlifts with barbell
15 Spike-ups on rower

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Clean and jerk

Build up to a heavy, but fast moving weight in a complex of:
“Clean deadlift with pause at thighs + Clean + Jerk” in 15:00 minutes

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Shoulder press, climb up to a 8RM + 3x8 @ 90% of the heaviest set of 10 shoulder press.

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Core:
3x
20 Slow knee tucks
18+18 1-Arm side plank hip touches

Bonus:
4 x 10+10 Bulgarian split squats
4 x 10+10 Back rack lunges
3 x 10 Hamstring curl on rower

4x3 Front Squat
Sets 1-2: @80%
Sets 3-4: @82%
- Rest 2min btw sets.

Close Grip Floor Press in Bridge
10-8-6-4-2+. Rest 2:00
- Goal: Build to a heavy 2+ (AMRAP) set.
- Goal of this to perform 2-5 reps with a heavy load, not necessarily a max.
- Option: 5 x 5 at the same weight focusing on form and practice

5 kierrosta

1000m/800m soutu 2000m/1600m pyörä
20 boksihyppy
20 kp tempaus

Aikaraja 35min

DELOAD WEEK

For time
50 sit-up
40 push-up
30 DB snatch 22,5/15
40 sit-up
30 push-up
20 DB snatch 22,5/15

Band-pull-aparts 5x20

Penkki Max5
-nousu vitosen sarjoilla Max5-kuormaan
-tavoite 80-85%
-5-8 noususarjaa

Vipunostot maaten 4x15
-keskity hyvään venytykseen ja tuntumaan

Ojentajapunnerrus maaten 4x15

2 rounds of 5-4-3-2-1 (unbroken sets) Hang Power Cleans, lift every 1:15:
Set 1: 5 @55% of 1RM Power Clean
Set 2: 4 @60%
Set 3: 3 @65%
Set 4: 2 @70%
Set 5: 1 @75%
- Add weight in round 2 to each set.

4 rounds for time
300m run
12 C2B
12 push press 50kg/35kg

4x5 Shoulder Presses @65%
- Rest 2:00 btw sets