• 2-2-2-2-2 of:
BB Push Press
2 @ 8 RPE (Load Repeat)
80% 1RM 2 reps
85% 1RM 2 reps
85-90% 1RM 2-2-2 reps

With a partner:
Max distance row
– One partner works at a time
switching as needed.

Warm-up:
3x
15/12 Calories erg
10+10 1-arm upright row
8+8 1-arm overhead squats
15 Knee tucks
5 High box jumps

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A) Overhead squats

Bamboo overhead squats, 3 x 8 - Moderate

Overhead squats
4 x 6 @ 75%

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B) Snatch

3 Rounds of:

3 Snatches @ 64-68%
2 Snatches @ 68-72%
1 Snatch @ 72-76%

Rest 1-2 minutes between sets.

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C) Bonus:

Core:
3x
14 V-ups
:35/:35s side plank hold
24 Starfish crunches

Extra:
4 x 12 Dumbbell hammer curls
4 x 12 Diamond push-ups

3 Rounds of:
7 Glute-ham raise
8 Hip extensions
9 Back extensions
Rest 1-2 minutes between rounds

Kyykky 3x6x70%

Etukyykky 3x8 (noin 30%)

SitUps kiertäen 5x20 (10 / puoli)

Kapea penkki 5x12-20

DELOAD WEEK

A) 5 rounds
1min row
1min burpee
2min rest

B) Core
On the minute for 5min
5s hollow hold
5 hollow rock
5 v-up / tuck-up
5s hollow hold

High Hang Squat Snatch ( On Blocks )

3 x 2 @ 35%, 3 x 2 @ 45%, 3 x 2 @ 55%

Snatch Grip Push Press + Snatch Balance

5 x ( 2 + 1 ) @ 65 - 75%

Power Snatch

5 - 7 x 1 @ 55 - 65%

EMOM x 35

1) ski
2) 1-3 rope climb
3) row
4) 20-30m farmer carry
5) rest/ core

Maastaveto 3x4 (60-65-70%)

Etunojapunnerrus 3x amrap
-jos menee yli 20, lisäpaino selkään

Salkkunosto 3x5 / puoli

Sivutaivutukset tanko ”niskassa” 3x20 (10 / puoli)

Suorinjaloin mave 2x15 / jalka
-yhdella jalalla

3x superset:
12 KB walking lunges + 15 KB front rack squats
- Light weight, but still challenging
- Step back on lunges
- Rest 2min btw sets

3 rounds for quality
3 rope climbs
10 shrimp squats, alternating
5 power wheel roll outs
6 ring dips