Kapea penkki Max1

Kyykky 3x2 (60-70-80%)

Pystysoutu käsipainoilla 3x20

3rounds

10 GHD hip extension
10 snowangel

5 sets of 2 Pause Hang Power Cleans + 2 Pause Split Jerks
Sets 1-2: @65% 1RM C&J
Sets 3-5: @70%
- Pause in the catch of the Power Clean and split of the Split Jerk
- Rest 2-3min btw sets

2 sets of 3 x Clean + 1 Jerk

3-4 sets:
10/arm Alt. Incline DB Bench Presses (hold on top), choose weight
10 Standing Barbell Bicep Curls, choose weight
- Rest 1-2min btw sets

3-4 sets:
12 Banded Chest Flyes, high to low
12 Single DB Lat Pullovers (bench supported), choose weight
- Rest 1-2min btw sets

Suorinjaloin maastaveto 3x10x30%

Maastaveto 5x55%, 4x65%, 3x75%, 2x85%,1x95%

Penkki 2x5x60%, 2x3x70%, 3x1x80%
-2s stopit

Band-pull-aparts 3x20

Vipunostot eteen tangolla 3x12

PERFORMANCE
5 ROUNDS FOR TIME
21 Box Jumps @61/51cm
15 Push Press @52.5/35kg
9 Burpee Pull-Ups @ min. 15cm jump to bar

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FITNESS
5 ROUNDS FOR TIME
15 Box Jumps @51/45cm
12 Push Press @ light
9 Burpee to Target Touch @ above reach

• Cap: 16:00
• RPE 8
• Video: https://vimeo.com/812521368

5 sets of Shoulder presses
1: 10 @60%
2: 8 @65%
3: 6 @70%
4: 4 @80%
5: 2 @90%
AMRAP in 60 seconds of L Seated Strict Barbell Press @ Empty Barbell
- Rest 2-3min btw sets

45 min PK
100 rope jumps
12 ring rows
30s plank
30s ATG
1500m machine
12 good mornings with barbell
30s hang
30s ABH
1500m machine

3rounds:

10 Db bench press
20 banded pull apart