EMOM 15 (0:30/0:30)

1) Handstand walk for distance
2) Chest-to-bar pull-ups for reps
3) Rest

Halting power snatch + halting snatch + overhead squat

5 x 1+1+1 @ 50%+1RM snatch, go every 1:00-1:30

– Do a normal pull from the floor, pause at just below the knee, then finish the snatch normally from there
– Reset the bar on the floor between snatche

4 trys find your 1RPM snatch

Emomx8
1) 4 power clean + tng push jerk @60%
2) 5 high box jumps

Shoulder press

5,4,3,2,1

Vertaa viime viikkoon, joko samalla tai sitten vähän lisää

Clean

EMOMx8
1. 3 reps
2. 2 reps
3. 1 rep
4. Rest
5. Rest
6. 3 reps
7. 2 reps
8. 1 rep

Tee kaikki samat sarjat samalla painolla
Eli esim
50
55
60
50
55
60

Toistetaan tämä setti useempaan kertaan eli aloita itsevarmasti

5 RFT

One round is:

• 500m Run
• 3 rounds of complex

Complex:

• 9 Deadlifts 40kg
• 6 Hang power Cleans 40kg
• 3 Shoulder to Overhead 40kg

3 Rounds @ 2/1-2/1 RIR

10-15 Standing DB Bicep curl*
10-15 DB Pull overs
10-15 Seated DB lateral raises

• NOT alternating

A:
Skill Primer
Dip Muslce Clean, No Feet Push Press & BTN Split Jerk
(5-8 sets x 2+2+2)

B:
Tempo Clean Deadlift, Power Position Clean & Split Jerk
(8 sets x 1+2+2 / 55%-65%)

*split jerk to the other side on the next set

3-4× 1+1@75-80%, rest btw sets 2min