EMOM x 8-12-
1) echo
2) 5 deadlift + 5 clean pull + 5 muscle clean
3) echo
4) 5 good morning + 10 reverse lunge

WARM-UP

3 Rounds of:
:45s Row erg
3 Pull-ups
6 Push-ups
9 Air squats
:45s Ski erg
5 Snatches
5 Snatch grip push press behind the neck
5 Overhead squats

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SNATCH

Build up to a heavy, but fast single in 12:00 minutes.

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CLEAN AND JERK

Build up to a heavy, but fast single in 12:00 minutes.

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BACK SQUAT

Every minute on the minute:
1-7) 1 @ 75%
8) 7 @ 65%

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OPTIONAL (BONUS)

Every minute on the minute for 40:00 minutes of:
1) 15/12 Calories row
2) 12/9 Calories ski
3) 2 Rounds of “Cindy” or 1 Round of “Mary”
4) Rest

”Cindy”:
5 Pull-ups
10 Push-ups
15 Air squats

“Mary”:
5 Handstand push-ups
10 Pistol squats, alternating legs
15 Pull-ups

PERFORMANCE
EMOM x 9 MINUTES
MIN 1 - :40 Slow Tempo Ring Rows (Feet Elevated, normal, legs bent)
MIN 2 - :40 Hollow Rocks (tuck if needed)
MIN 3 - :40 Jump Rope Practice (Doubles, singles, crossovers)

EMOM x 8-12

1) bike
2) round of strict cindy (scaled ring row, or 3-6-9 reps)
3) ski
4) 15-30s hollow hold

4-5 rounds for quality:
10 Barbell Bent Over Rows, choose weight
15/12cal Row
10+10m KB Mixed Rack Suitcase Carry, choose weight
30-60s Wall Sit

KORTTIPAKKA 40MIN

Hertta
- Am. Heilautus
- Maljakyykky
- Sit up vatsat
Ruutu
- Työntö
- Askelkyykky
- Hollowrocks
Risti
- High Pull
- Kyykkyhyppy
- Tähtilinkkari
Pata
- Rive
- Kasakkakyykky
- Kylkivatsat

Jokeri: Burpee x 15

Maa kertoo liikkeet.
Numeroilla 2-8 tehdään liikkeet x 2 (esim nro 4, tehdään liikkeitä 8 toistoa).
Numeroilla 9-14 tehdään kortin osoittama toistomäärä.

DEADLIFT 3/6
1x5
1x3
1x1
Rest 2min between sets

BACK SQUAT 3/6
1x5
1x3
1x1
Rest 2min between sets

Rest day - what did you do?

EMOM x 8-12

1) row
2) 5 snacth grip dl + 5 snatch pull + 5 muscle snatch
3) row
4) 5 snatch grip press + 5 snatch balance + 5 OHS