If you where able to do proper form in all sets last week, today you can add some weight, but you should still have 2 reps in the tank. If not sure about the weight, built across.

Back squat / Pull Strength 1.
5 Rounds
A1) Back Squat x 5
6-0-X-1
Rest 1:30
A2) Bent over row x 8
2-0-X-0
Rest 1:30

AMRAP 8
5 Clean
10 FR Reverse Lunge
15 Bar Over Burbee
@35/50kg

5 Rounds for Time

50 Double-Unders

15 STOH @40/30kg

15 Hand Release Push-Ups

70 Minutes

Bike 20 minutes
Handstand walk 5 minutes
Ski 20 minutes
Ring Mu 5 minutes
Bike 20 minute

30s. each movement 3-4 rounds, rest 30s. b/w exercises.

• Wall Facing HS Hold
• DBL DB Z press
• Seal walk

Sama toistomäärä joka kierroksella

Snatch aina lähtökohtaisesti kyykkyyn, jos ei muuten mainita.

2 rounds 5 reps each
- OHS
- Pressing Snatch Balance
- Snatch drop
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

From knee high blocks
1 sets 2reps @ 60%
1 sets 2reps @ 65%
3 sets x 2reps @ 70%

4 sets 3 reps
@ 85% 1RM rest 90s. b/w sets

2 s. pause @ 1cm from floor, below the knee, mid thigh. NO EXTENTION, continue straight down
5s. down, perform TNG

3 kierrosta

10 askelkyykky, ota jotain raskasta syliin (pallo, kahvakuula, säkki)
15 etunojapunnerrus
2min lepo

AMRAP 4, 8 & 12
10 Hang Power Snatch
25 Deadlift
10 OHS
25 Box Jump
.
30/42,5kg
-> Each amrap starts from the beginning
-> 3 min rest between the amraps!

Db Oh lunges 5x8/8m
One arm devil press alt. 5x12