Find 3rm DL in 15minutes
then

Every 2minutes for 8minutes (4sets)
Speed deadlift x3 @75%

Wendler 531 bench press week 1

20 DU
7+7 One arm KB OHS 24/16kg
10 T2B

3 x 2 Shoulder press + 2 Push press

15sec Chin-up hold on top

Squat clean
4 position hang squat clean.
Hip, above the knee, under the knee, floor.
Work up with weights as long as you reach
70% of 1RM
Then do
EMOM 10
One squat clean @70%

Wendler 531 squat cycle. Week 1.

Työntöotteella tempaus kyykkyyn
5x2@40-60%

Niskantakaa tempaus leveydellä työntö.
6x3@helpot raudat

Nousu päivän parhaaseen.

Rive + 4 x etukyykky + jerk