Week 3
40 Min EMOM
1. Row 17/13
2. Bike 17/13
3. 18 Wall Balls
4. Rest

Reps have increased from last week. If it was tough then stick with the same reps you did last week.

10 rounds E3MOM:
10-15 Thruster (45/30kg) Unbroken + 5-10 Strict Pull-Up

Every 3 minutes for 9 minutes (3sets)
6-10 reps of strict chin ups (add weight if need to)

Every 3 minutes x 5

Front squat 2 reps

Set 1-2 V1

Set 3-5 V*

5min max toistot askelkyykkykävely käsipainojen 15/10kg kanssa

200 DU for time

TC 4 min

3 x 20 sec good morning hold, you choose the weight

• 10 power clean
• 10 shoulder to overhead
• 10 back squat
• 10 front squat
• 10 deadlift

Start light and try to find the heaviest weight you can complete the complex unbroken. Rest as needed between complexes. Do three to four complexes.

For time:

15-12-9-6-3

Power clean 62,5kg/45 kg
Pull ups
Front squat 62,5kg/ 45 kg
Pull ups

3 x 10 2/3 tempo back squat, 60 % of 1 RM ( slow down, do not extend the knees fully at any rep)