Halting power snatch + halting snatch + overhead squat

5 x 1+1+1 @ 50%+1RM snatch, EMOM

Week 6
1. Push Press
6x1 @rpe9

1. Superset - 3x
   A) 20 alt. dumbbell suitcase lunge (2 dbs)
   B) 10/10 B-stance RDL (1 db)

2. 3 round of:
   A) 12 dumbbell lateral raise
   B) 8/8 bench kneeling 1armed row
   C) 12 biceps curls with barbell

FOR TIME:

buy in: 40/30cal echo (heracles 3min)
then:
3 rounds:
12 toes to bar / knee raises
15 hang power clean @45/35kg
buy out: 40/30cal row

Every 2minx5

6+6 db box step ups
- lisää vime viikosta

Box squat

5x3
polvikulma 90astetta
-lisää viime kerrasta

EMOM 60:
1: 15/12cal Ski
2: 15m Walking Lunges w/ Rucksack 15/12kg
3: 15 Hollow Rocks
4: 10 Burpees
5: 10 Box Jump Overs 60/50cm
6: Rest

15 min:

10 one arm suitcase kb deadlift, right
10 kb fr reverse lunges, left leg
12 american kb swings
10 one arm suitcase kb deadlift, left leg
10 kb fr reverse lunges, right leg
12 goblet squats
24 leg raises over kb

E2:30 x5:
6-6-5-5-4 back squat
10 alt. Seated dumbbell press

EMOM 42

1 minute : 8 Bench Press @ moderate weight
2 minute : 15 Sit-Ups
3 minute : 15/11 Cal Bike Erg
4 minute : 12 Gorilla Rows
5 minute : Plank Hold
6 minute : Rest

Systemin viikko 10