Pause front squatsfront squat 6 x 3 *three one second pauses *1 rep in the tank *rest 3 minutes between sets Split jerk & carry 14emom Odd: 4-5 push jerk even: 40m farmers carry kb’s/db’s [...]

2-position snatch6-8 x 2-position snatch *floor + above the knee Accessories3-4 rounds 8+8 single leg kb deadlift 3+3 pallof press (2sec hold) 20-30 russian twist rest as needed between rounds

Deadliftsdeadlift 4 x 4 / 5 second count on the way down, no bouncing *Keep two reps in the tank advanced can do deficit deadlifts Conditioning7 rounds 7 thrusters 42,5/30kg 7 bar over burpee 10min [...]

LepopäiväRestday - What did you do?

Bench pressbench press 4 x 2 *Leave 1 rep in the tank Handstand skillsEvery 90 sec x 8 (12min) 
 Choose 2 drills and alternate between them: - Wall climb as close to wall as [...]

LepopäiväRestday - What did you do?

Deadliftsdeadlift 3 x 5 - 5 second count on the way down, no bouncing (*advanced can do deficit deadlifts) Clean & Row intervals4 x e4mom 10 hang power clean 70/45kg 250m row

Bench pressbench press 3 x 3 2 x 2 Front squatfront squat 4 x 3 - three one second pauses: one on the way down, one in the bottom and one on the way up

LepopäiväRestday - What did you do?

Back Squat 1RMBack Squat 1 rep max. Bench press5 x 5 *Leave one rep in the tank *Rest about 3 minutes between sets