EMOM x 8-12

1) machine
2) 5 clean pull + 5 hang power clean + 5power clean
3) machine
4) 5 press + 5 push press + 5 jerk behind the neck

EMOM x 10

2 hang snatch 60-70%

POWER OR SQUAT

EMOM x 15-21
1) row
2) round of cindy
3) rest

2-3sets:

10-20 snowangel
20-30s GHD hip extension hold

Snatch grip deadlift

4x4

• 5s negative / 100-105% of snatch 1rm

FOR TIME:

30m Kb FR lunge@24/16kg´s
20 ttb
10 wall walk
20 ttb
30m Kb FR lunge@24/16kg´s
.
.
SCALED FOR TIME

20m Kb FR lunge@24/16kg´s
16 ttb
8 wall walk
16 ttb
20m Kb FR lunge@24/16kg´s

Target under 10min, Time cap 15min

3-4sets:

5-10+ strict pull up
5-10+ strict ring dip

banded if needed / scale up controlled negative

PYRI LISÄÄMÄÄN 1-2 TOISTOA PER SARJA EDELLISIIN VIIKKOIHIN

EMOM x 40

1) row
2) ski
3) echo
4) rest

Target 10-20cal per laite / PYRI LISÄÄMÄÄN EDELLISEEN VIIKKOON 1-2CAL, HARJOITUS SAA JA PITÄÄ OLLA LOPUSSA HYVIN HAASTAVA ( VIIMEISET 2-3 KIERROSTA )

Front squat

4x3 ( 3s pause bottom of squat )

• 3-5 high box jump after each set of squat

E3MOM / 2-3+ RIR

3-5sets:

10 ttb
10 Db bench
10m Db fr walking lunge

rest 2min between sets

M: WEIGHT 20-30KG / W: WEIGHT 10-20KG