EMOM 16:
Min 1: AB
Min 2: Max Ring Push-Ups / DB Skull Crushers 15/10kg
Min 3: AB
Min 4: Max Double DB Bent Over Rows / Double DB Bicep Curls15/10kg
Score: cal + reps
- Alt. movements each round

EMOM 15 (0:40 work / 0:20 rest)

1) Double-unders
2) Handstand walks in 7.62m segments
3) Rope climbs

25k Imported.

2-3sets:

10-15 snowangel
10+10 Db seated press
10-20 GHD sit up

AMRAP 12, with partner

10 Bench Press 40/30kg
15 Wallball Shots

IGYG

B1.

*3 sec pause at the bottom

1+2@barbell, 1+2@up to 85%, then DROP SETS 3-4x1x[1+2]@-10%, ohs-%, rest btw sets 2min

exercise to build strength, mobility, stability and confidence. A strength builder for the upper body and trunk in particular to help in the snatch, and a mobility and stability exercise to improve a lifter’s bottom position for the snatch.

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

2-3sets:

10 banded pull apart
10+10 DB suitcase deadlift
10+10 DB seated press

Voima
E3MOM, 5rds
Deadlift x4
-tangolla
-nouseva paino

WOD
5 rounds 35s work/25s rest
Wall ball
Shuttle run/Ergo

Back squat

4 x 5 @ 78-84% (2 RIR), rest 3:00-4:00 b/t sets

– Do your 1st set @ 78%1RM, then build up on the coming sets while staying within Rx’d RIR range.