In 20min, build to days heavy:
2 Back Squats

2 Sets:
1 Power Clean @70%

2 Sets:
1 Power Clean @75%

3 Sets:
1 Power Clean @80%

3 Sets:
1 Power Clean @85%

2 Sets:
1 Power Clean @80%

2 Set:
1 Power Clean @75%

• Rest as needed
• These waves are all about perfect technique. The percentages go down the last three sets. This is to work speed and fine tune technique to end with perfect reps

EMOM 42

1 Minute : 10 Wallball Shots
2 Minute : 12 Push-Ups
3 Minute : 15 Air Squats
4 Minute : 12/9 Calories Bike
5 Minute : 15 Sit-Ups
6 Minute : 14 One Arm Kettlebell Swing
7 Minute : 8 Burpees

Week 8.
Session 1/2.

A)
15 mins
Back squat 1 REP MAX TEST

B)
1 rep max weighted pull up

Negative archer push up x 4/4

-rest as needed -

Accessory
3 sets
banded triceps x 20
barbell windshield wiper x 6/6

Rest 1' btw sets

2-3 rounds:

15-25s GHD hip extension hold
15-25s hold top of ring row
10-25s hs hold

-rest as needed

Voima
E3MOM, 4 rounds
seated kb press 6+6

WOD
10min amrap
15cal ergo
15 goblet squat

A. 4x (lämmittely/kevyt)
3 vetoa, pysäytyksellä polven alapuolella
3 voimatempaus taskulta
3 valakyykky

B. 4-6x
1 tempaus
1 tempaus riipusta, polven alapuolelta

C. 4-5x
1 raaka tempaus
2-3 valakyykky

D. Vedot 4x3

3x 12min emomia

1) 45s Viivahölkkä
2) 45s Yhden jalan mave

2min tauko

1) 45s Kone rauhallisesti
2) 45s Kone vauhdikkaasti

2min tauko

1) 30s-45s Lapaveto
2) Submax lankku