EMOM 12

Minute 1 : 4 Deadlift @ 75% OTD 1 RM
Minute 2 : 16 Box Step-ups
Minute 3 : 5 + 5 Dumbbell Shoulder Press
Minute 4 : 0:30 Plank

E6MOM x5
300m run
14-20 alt. db snatch @22/14kg
10 t2b

Ulkojuoksukausi alkaa! Varaudu siis kengillä, joilla voit juosta ulkona :)

FINISHER
3 SETS
20-30 DB Chest Flyes*
20 DB Bicep Curls
10 Banded KB Curls
-Rest As Needed b/t Sets-
*Complete on floor.

• RPE 6

Deadlift

Build in 15 minutes Heavy Single

Päivä 22

A.1) Muscle Snatch +ohs
5×2+1

B.1) Power snatch
50%/2 60%/2 65%/2 70%/2 75%/1

C.1) Power clean & Power jerk
50%/2+1 60%/2+1 65%/2+1 70%/2+1 75%/1+1

D.1) Clean high pull
80%/3 85%/2 90%/2×2

E.1) Back squat + box jump
60%/2+1 70%/2+1 80%/2+1 85%/2+1 90%/2+1 95%/1+1 85%/2+1

For Time:
100 Calorie Row
75 Thrusters 20/15kg
50 Pull-ups
75 Wallballs
100 Calorie Row

B1) 4 rounds for time
6 HSPU
10 dead lifts 100kg/75kg
10 db rack box step overs 22,5kg, 60cm/ 15kg, 50cm

Speed work, rest 2 min between rounds
A1) box squat 3x5x80%, explosive
A2) lateral jump + jump 3x6
A3)banded push ups 3x5
A4) wall ball bounces 3x10

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

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