EMOM 7
1) 3 Thrusters + 3 c2b pull ups
@ + 2 kg to last week

5 sets for consistency:
800 m run
6 single arm KB cleans R
6 single arm KB snatches R
6 single arm KB push press R
6 single arm KB cleans L
6 single arm KB snatches L
6 single arm KB push press L
90 s rest between sets

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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Block Snatch
3-3-3-3
rest 2:30
built up to 80%

Rest, that's an order!

Partner workout

For time
2k row
60 wall ball 20/14
50 burpee box jump 60/50
40 devil's press 2x22,5/15
50 burpee box jump 60/50
60 wall ball 20/14
2k row

Share the repetitions anyhow with your partner

5 sets, each for time:
500-m row
– Rest 3:00-5:00 between sets.

3 rounds, each round for time, of:
1 Legless Rope Climb,
1 Rope Climb,
Kettlebell Farmers Carry, 24/16 kg 30m
1 Rope Climb,

Rest 2:30 between each round.
- rope climb scale: 3 attempts to make the wrap
- use J hook, check WhatsApp for the video

3 min row
3 rnds of
6 reverse burpee to pistol hold, stand up two feet
10m OH walk
10 hollow rocks

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3x AMRAP 3 min, rest 2 min b/w

8 alt. pistols squats
10 alt. DB hang squat snatch
ME kHSPU

3 rounds:
60 seconds bike or row
10 plank shoulder taps
10 empty bar RDL
5 pause air squats (hold three seconds in bottom)

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For time:
21 Squat Cleans, 61/43 kg
Box Traverses + 7 box Dips
15 Squat Cleans, 61/43 kg
Box Traverses + 5 box Dips
9 Squat Cleans, 61/43 kg
Box Traverses + 3 box Dips

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Level 3: Prescribed
Level 2:
52/38 kg
5-3-1 Box Traverses + Dips
Level 1:
43/30 kg
Parallel Box Hold or Ring Support Hold, 1 min (each round)

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• Pick a level and stick to it trough out the workout.
• Pace yourself.
• Practice the box Traverses
• goal is to do traverse and dips unbroken

Rive ja työntö