EMOM20

Kb flow:

American kbs
squat kbs
snatch, right
OH kneeling to standing
American kbs
squat kbs
Snatch, left
OH kneeling to standing
Tater squat
Curtsy lunge, left & right

Maastaveto 3x1 (82,5-85-87,5%)

Takareidet kumpparilla 3x15 / jalka

Sivutaivutus 3x15 / puoli

Maastaveto 8x55%
-päinvastainen tekniikka

20s on - 10s off for 5 rounds:
a) bb bicep curl
b) plated tricep extension

Wu
5min
1:00 erg
5m Bear crawl
5 explosive squat jump stick behind neck
4+4 arnold press in squat pos

Movement prep:
2x
100m run
1 Handstand/wall walk + 2 Alt Hands of the ground
2 Pull up
2 t2b
4 push up

Every 2 min until failure:

15 air squat
3-6-9-12-15-18.... Burpees

OPTIONAL FINISHER
EMOM x 9 MINUTES
MIN 1 - 5/5 Single Leg Med. Ball Glute Bridge-Up
MIN 2 - :20/:20 Straight Arm Overhead Extension
MIN 3 - :20/:20 Side Plank Hold*
*Option to lift top leg.

Wu:
Emom8
1. 1 burpee + 10 plate hops
2. 10 russian sit up with plate
3. 5 good morning + 5 Thruster with plate
4. 3+3 Arnold press in squat with small plate

Movement prep for workout:
2x
5 wall ball
1 wall walk
2 burpee

POWER CLEAN PROG 4/6

Every 90s x9
3x3 power clean
3x2 power clean
3x1 power clean

Snatch + Snatch Pull (2+1).
Record your max weight used.

6x6 Bench Press @75-80%
- Rest 2-3min btw sets.