Choose one or both from below (A or B). If you feel one lift needs more focus, you can just choose that lift, or can perform both A and B if you wish

A) Block snatch (above the knee)

8 x 2 @ 70%, Go every 2:00

B)** Clean and jerk**

6 x 1 @ 70%, Go EMOM

(A)
– Drop the bar between each rep, reset and go
– Stick to the the percentage and focus on hitting excellent repetitions each set
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

(B)
– Stick to the the percentage and focus on hitting excellent repetitions each set

Warm Up
2 rounds
2 min cardio machine
20 step back lunges
20 mountain climbers
:40 Plank Hold

Strenght
Step Back Lunges 5x12-16reps (vuorojaloin), building in weights
rest 1.5-2.5 min bwn sets

Metcon
Emom 20
1) DB Snatch x 8-12 reps
2) Cardio Machine x 8-12 calories
3) Wall ball shots x 8-12 reps
4) Cardio Machine x 8-12 calories
5) rest minute

2-3rounds:

5-10 strict pull up
10-15 GHD hip extension
20 banded pull apart

*full foot
3x2@75%, sn-%, rest btw sets 2min

Hang clean and jerk

6 to 8 x 1 @ 70%, Go EMOM

.
– Stick to the the percentage and focus on hitting excellent repetitions each set

4 x 10

Valitse 4 emomia. Yhtä tehdään aina 3 kierrosta.

Yhteensä 48min työtä.

AMRAP 12

32 Kettlebell Swing
32 Push-Ups
32 Sit-Ups
15/12 Calories Row

Deadlift

7 x 3 @ 70 - 75%

Go Every 2:30

Alternate A1/A2

A1. Deadlift ,Rest 1:30 before A2
5 @ 76-80%
4 @ 78-84%
3 @ 82-86%
3 @ 86+%

A2. Strict press, Rest 2:00 before A1
4 x 3 @ 84+%
1 x 3+ @ same weight as last set