Strength (load)

Shoulder press, every 3:00 (15 minutes)
3 @ RPE6
3 @ RPE7
3 @ RPE8
3 @ RPE9 + 1 repeat for max reps

Accessory:
100-150 Bicep curl with band - light
100-150 Band pull downs - light
*Split anyhow

Back squat 5RM in 15 minutes.
One set, max reps@90% 5RM.

4 x superset of:
6 narrow grip bench press
4 weighted chin up

• leave two reps in the tank
• rest 2-3min between sets

BS

6 - 6 - 6 - 6 - 6 - 6 - 6 - 6 - 6 - 6

55-65% bs max, suoritetaan 3 hengen ryhmissä, lepoaika on aika jossa muut suorittavat toistonsa. VARMISTUS EHDOTON.

AMRAP40
15 cal Row
20 Air squats
15 cal Bike
20 Abmat Sit ups
15 Burpee push ups

Every 8 minutes
Run 400m
Starting at 0:00, last run at 32:00.

*You should be able to talk while you move

for 25 minutes

1 x snatch + 2 x hang snatch + 2 x ohs

• 6-8 sets
• use 70-80% of snatch

3 rounds
10-12 shoulder press
- rest 90sec
10-12 + 10-12 db single leg deadlift
- rest 90sec

• 3sec eccentric phase in both movements
• leave two reps in the tank

For time:

10-1 Strict Pull up
1-10 strict hspu

Time Cap 16 Mins

Warm up: 10 x 25s on / 25s off
1. Front squat (1sec pause bottom)
2. Push press
3. Hang muscle clean
4. Split jerk (1s pause catch)
5. Hang squat clean

6 x e2m: 1 squat clean + 1 split jerk + 1 front squat + 1 split jerk
->moderate to technical heavy

Emom 12
1-4: 6 power clean + 3 burpee over bar (60/40kg)
5-8: 6 front squat + 3 burpee over bar
9-12: 6 thruster + 3 burpee
over bar

Scale 1: (50/35kg)
Scale 2: (42,5/30kg)

5 x alkavalla 90s
1 rinnalleveto riipusta + 1 rinnalleveto

Rakenna päivän raskaaseen painoon.