Rive ja työntö

Deficit Romanian Deadlift (standing on 20kg plates)
- Work up to a heavy set of 5
- Use straps or grips if you have them.
- Rest 2-3min

5x8 Bench Presses
Set 1: 60% 1RM
Set 2: 65% 1RM
Set 3-5: by feel
- Rest 2-3min btw sets

Stoppi-kyykky 5x3 (40-45-50-55-60%)
-2s stoppi

Kyykky 2x2x70%, 3x80%, 2x85%, 2x90%

Penkki 3x5 (55-65-75%), 85% x amrap

Ojentajat kumpparilla 5x15-25

Warm-up:

3x
15/12 Calories row
16 Box step-ups, alternating legs
10+10 Half kneeling 1-arm shoulder press
10+10 1-Legged deadlifts with barbell
20 Mountain climbers

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Clean and jerk

Build up to a heavy, but fast moving weight in a complex of:
“Power clean + Front squat + Clean + Push press + Jerk” in 15:00 minutes

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Shoulder press, climb up to a 10RM + 3x10 @ 90% of the heaviest set of 10 shoulder press.

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Core:
3x
20 Slow knee tucks
15+15 1-Arm side plank hip touches

Bonus:
3 x 10+10 Bulgarian split squats
3x 10+10 Back rack lunges
3 x 10 Hamstring curl on rower

Kyykky 1x95%

Stoppi-kyykky 4x3x55%
-3s stoppi

Askelkyykky eturäkissä 4x8 / jalka
-vuorijaloin

SitUps 4x6-12

Every 1:30 x 5:
2 Hang Snatches, pick load

• Hang position is above the knees.
• Stay light to moderate and work on your bar path, pull, and squat position.

5 rounds for time:
6-10 C2B or 10-12 Pull-ups
10 Deadlifts @BW
30m Sandbag Carry @60/40kg or 30m Double KB Front Rack Carry 2x24/16kg
- Rest 2min btw rounds.

Suorinjaloin mave 3x8x30%

Maastaveto korokkeelta 3x5 (40-50-60%)

Maastaveto 5x2 (70-75-80-85-90%)

VAPAAEHTOISET APULIIKKEET:

Yhden käden kulmasoutu 2x20 / käsi

Sivutaivutukset 2x20 / käsi

Aerobic conditioning

30min AMRAP
Person 1: 500/450m easy row
Person 2: AMRAP
12 plate ground to overhead 15/10
10 plate steps
8 lunges
6 ring row

Switching with partner after 500/400m row