3x5 reps, build in weights to heavy 5 reps.
For exaxmple 70-75-80% on loads.
Remember that we havent done heavy deadlifts for a while so dont go to 5rm on weights. Otherwise your other training sessions may not go that well.

snatch + hang snatch + ohs
6 x E2MOM (1+2+2)

4 Rounds

Set every 2 min

10 + 10 Landmine press
10 + 10 Landmine row

AHAFA

Pause Front Squat 5x2
(3sec in the bottom position)

10 rounds for time of

3 deadlift 120/80 kg
6 ring push up/ push up
9 air squat

Tc 12 min

AMRAP10

10 bar facing burpee
10 ohs 40/30 kg
5-10 t2b

5 rounds of:

1. min power clean 70/45 kg
2. machine for cal
3. rest

• aim to get same amount of reps and calories each round

Takakyykky 4RM ja max toistot @85%

Bench Press

10 - 8 - 6 - 8 - 10 AHAP

SO 3:30

Omatoimi:

Jokainen sarja mahdollisimman raskaalla. Ei ole väärin jos jokin sarja jääkin toistojen puolesta yhden tai kaksi vajaaksi.

5 Rounds

Pinch grip carry 30s (2 x 20/15kg)

Rest 30s

Weighted hanging tuck hold 30s

Rest 1min