EMOM30:
1. 12 deadlift 50/35kg
2. 9 hang power clean + 6 shoulder to overhead 50/35kg
3. 20m heavy double kb farmers carry
4. 4 burpee to target + 1 set of pull ups (leave two reps in the tank)
5. 30sec hollow hold
6. rest

Bulgarialainen jakokyykky 3x 8+8, nouseva paino

2x kahvakuulaat tai käsipainot riipussa

Tauot 2 min

3 x every 2 min
3 snatch high hang high pull
about 35-40% of possible 1 RM snatch
- focus on knee extension and stable upright position.

Shoulder press

4x6

E2,5MOM / 1-2 RIR

Front squat

5-4-3-10+

E3MOM / last set 70% of daily 3rm / max 20rep

”Annie”
For time:
50-40-30-20-10 reps of:
Double-unders
sit-ups
Timecap: 10 minutes

Scale to singles but triple the amount. Keep sit ups the same.

EMOM 24 min

1) shuttle run
2) 5+5 KB c&J
3) 10 Chest to bar pull up
4) rest

@ 24/16kg KB

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Goal & Intensity:
- Build endurance and strength with steady pacing.
- Execution: Rotate every minute, rest every 4th minute.
- Progress: Keep a steady pace and aim to complete all reps without long breaks.
- Tip: Manage breathing and technique in kettlebell work to save energy for pull-ups.
RPE: 7

EMOM 10 Work 0:20 / Rest 0:40 ( AMRAP )

Odd : Clean & Jerks 60/42,5kg
Even : Toes To Bars

Clean Deadlift + Clean High Pull + Hang Power Clean ( 2 sec pause on catch )

10 x ( 1+1+1 ) Go Every 1:45. Building.

Snatch Balance + OHS
6 x (2+1)