EMOM 42

1 Minute : 7 Bench Press @ Moderate weight
2 Minute : Bike 12/9 Calories
3 Minute : 0:30 Hollow Hold
4 Minute : 7 Deadlift @ Moderate weight
5 Minute : Row 12/9 Calories
6 Minute : 7 Goblet Squat

*rack
3x1+1@working up to maximum, rest btw sets 3-4min

"Juhannustanssit"
25min AMRAP
300m run
20 one arm DB snatch 22,5/15
300m run
20 one arm DB hang power clean 22,5/15
300m run
20 one arm DB shoulder to overhead 22,5/15

12-8-6
- WB incline DB bench press
- Barbell RDL

3 rounds
8 + 8 single leg knee extension
8 + 8 overhead triceps

3 rounds
40m farmers heel walk
25 banded knee extension
9 negative kneeling wide push up
(Lowering 10sec)

Emom30

1. Dual DB deadlift
2. Wall walk
3. Dual DB frontrack rev. Lunges
4. Dual KB Hang snatch
5. Cyclist squat w/kb
6. Active rest

Then

8min time to find
1 RM Clean

Snatch

Primer:
3x4 hi box jumps
*1min rest bw

E90SEC X 8
1 low hang squat sn + 1 squat snatch + 1 ohs

3 sets of:
5 heavy snatch pulls
Rest 90s
5 snatch balance
Rest 90s

• snatch pull weight should be around 90-95% of your snatch 1RM
• Go heavy on snatch balance but you must be able to go all the way down to squat & keep your arms locked

E2MOM for 3 rounds:
a) row
b) 15-20 + 15-20 side lying external rotation
c) bike erg / air bike / ski erg
d) 10-15 + 10-15 bent knee calf raise
e) 30-50s + 30-50s side plank

Koneet @ zone 2 (HR 60-70% of max). Työaika noin 90s / intervalli.

15min mobility of coach's choice

-5 back squats
-5 box jumps

*2-3min rest between rounds
*BS heavier than last week
*BJ as explosive as possible!

3 Sets of Clean Deadlift
Set 1: 15 @75% 1RM Clean
Set 2: 10 @85%
Set 3: 8 @95%
- Rest 2min btw sets

Warm-up
8 min with partner
Echobike <—>
5 push-up
10 air squat
3 inchworm burpee

Every 3 min x 5
5 back squat

Every 3 min x 5
5 bench press

Amrap 20 min
200m run
15 KB swing (24/16kg)
12 push-up
9 burpee

Finisher:
”Macho Man 5min EMOM”
3 Power Cleans
3 Front Squats
3 Jerks

42,5/30 kg