DL: 5x5

5 Sets x Every 4:00

8 Dual DB Incline DB Row
Max time. Hanging L-Sit Hold

7 sets:
1 Snatch
Set 1: @70% 1RM Snatch
Set 2: @75%
Set 3: @80%
Set 4: @85%
Set 5: @85%
Set 6: @90%
Set 7: @90+%
- Rest as needed btw sets

5@barbell, 1@up to 75%, 3×1@80-85%, bs-%, rest btw sets 2-3min

Maastaveto 5x70%, 3x80%, 1x90%, 2x85%, 4x80%

Pendlay Row 5x5
-nosta joka sarjaan kuormaa

Front squat 5x1 (90% of 1RM).

BENCH PRESS + PUSH JERK IN SNATCH
3-4× 3+3@moderate weight *RPE7-8, 2-3 reps left, rest btw sets 2-3min

*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK

6 rounds, 1 min each, for max reps of:
12 Barbell Front Rack Reverse Lunges, 50/35 kg
max reps in remaining time Ground-to-Overheads, 50/35 kg
Rest 1 min

Deadlift 1.5
Stop at the knee then back to floor and a full deadlift!
Full reset btw 1.5 reps!

A)
Build to heavy triple !
--then--
B)
3 x 3 @ 70-80% of first part Every 2 mins !

Intervals

E4MOM x5
50 DU
10 stoh
10 ttb