Tempaus

Core Workout 15 minutes :

1:00 Plank
1:00 Plates Pinch Grip Hold 15/10kg
0:30 + 0:30 Side Planks
30 DeadBugs

Rest between movements as needed

Back Squat

Build Heavy Set of 3, in 20 minutes

Front squat 6x2
– nouseva paino
– lepo 3-4min

WEEK 2/3

1. Muscle snatch + tall snatch + snatch balance
   4 x 2+2+2
   rest 90s

2. Hang snatch
   2 x 3 x 75%
   3 x 2 x 80%
   rest 2min

3. Push press + split jerk
   5 x 2+2 x 65-75%
   rest 2min

*put the red platform under your feet

6@75%, 6@80%, 6@85%, jerk-%, rest btw sets 2min

3 rounds for time of:
Run, 400 m
20 Back Rack Lunges, 50/35 kg
10 Behind-the-Neck Push Press, 50/35 kg

Timecap: 12 mins
Choose weight wisely, the BTN push press could be a challenging movement!

Shoulder Press

3-3-3-2-2-2-1-1-1

Go Every 2:00

3-5 sets:
10 Banded Face Pulls
10 DB Sidelying Shoulder Ext. Rotations L+R
10 Seated DB Rear Delt Flies
10 Prone Y-Raises (thumbs up)
10 Scapula Push-ups
- Rest as needed

8 min for quality: (2 rounds)
200m row-> 200m run
8 scapular pull up->8 kip swing
5 KB goblet kang squat
3+3 crab reaches