3x Rinnalleveto + 1x työntö

4-6x3+1@70-85% (toistot tasosta riippuen)

Tempaus korokkeilta polven alta

6-10x2@70-85% (sarjat tasosta riippuen)

Built to heavy single

3x
2 Power clean + 2 Jerk @60 of c&j 1RM

3x
1 Power clean + 1 Jerk @70

Rest 60-90sec btw sets.

3-4 rounds for quality:
15-20sec GHD sit-up hold
7-15 Strict ring dips (weighted, if easy)

4 reps @50% of c&j 1RM

4 reps @60%

4 reps @70%

4x
4 Front squat @80%

2min rest btw last 4 sets.

5 rounds for time
16 dual kb deadlift 32/24
14 wall balls 9/6

2x tolpilta työntö + raakarive

5-8x2+1@70-80%

Valakyykky

5-8x3@85-105% tempaus max.

Lämppää

5x "Tall Clean" + 2x raakatyöntö 40-50%