Clean, 3 x 3

Build up to a squat clean 1RM
Keep quality and hit some PR’s

6 x alkavalla 2 minuutilla

1 rinnalleveto + 1 rinnalleveto riipusta + 1 työntö

rakenna päivän hyvään painoon

“Mary”

20 min AMRAP:

• 5 käsilläseisontapunnerrus
• 10 pistoolikyykky vuorojaloin
• 15 leuanveto

8min Emom
A) Row
B) 20-30 Mountain Climber
1min rest.

8min Emom:
A) Bike erg
B) 10-20 Russian twist.
Rest 1min.

8min Emom:
A) Ski erg
B) 10-20 KBS
Rest 1min

8min Emom
A) Echobike
B) 10-20 Sit-ups

Build up to a heavy 5. Good quality and use rack

EMOM x 35

1) row
2) 6-12 s.a devils press
3) bike
4) 10-20 box jump over
5) rest

Snatch High Pull + Hang Power Snatch

8 x ( 1+1) Start about 60% and build in

Go 1:30

Overhead Squat Every rep 2-3 Sec pause bottom & top

2-2-2-2-2

Go Every 2:30

E90S x 4

1 hang snatch + 1 snatch + 2 OHS