Speed back squat 6x3

Back squat

3x5@70%
2x5@75%

EMOM 5

2 x squat snatch @ 70-75%

EMOM 5

3 x Power snatch + hang squat snatch@60-70%

A.)
Ring MU
4 sets
3/2 reps
-tän pitää olla helppo vaihtoehto jokaiselle eli valitse toistomäärä joka on sopiva

B.) Front rack lunge
3 x 10 reps (5/5) with barbell
-3 second control down
-ei tolppia, otetaan cleanilla ylös
-lepo 2 min sarjojen välissä

C.) EMOM 10

Alternating movements:
5 tng squat cleans ~50 % of 1 RM
40 DU (Unbroken)

3x12min AMRAP (4min Rest)

A) ”I Go, You Go”
15/10 Cal. Row
6 Burpee over Rower

B) 12 KB Swings
12 Goblet Squats
12 Box Jumps
12 Pushups

C) 10-20-30-40-....
Wall Balls
Situps
Pullups

For time:
30-20-10
Cal Row
Burpee box jumps
30-20-10
TTb
Power Snatch (30reps, 50/50/42,5/30, 20 reps 60/60/50/35, 10 reps 70/65/55/40kg)

Kyykky 5x80%, 3x85%, 1x90%, 3x80%
Etukyykky 5x8
Vatsat 5x10

Optional Accessory:

3 sets, rest as needed between

5+5m Banded Walk
5+5 Single Leg KB Deadlift

RPE 3-4

Front Squat, heavy double