EMOM x 12:00

Min 1: 10 Renegade Rows each @50/35
Min 2: 5-10 Pistol Squats each
Min 3: 10 Burpees

• Rx+: @27.5kg/45lbs

Front squat 5x3 reps, then max reps @ 70%

YGIG
12min amrap

30 power clean 42.5kg /30kg
30 Bar over burpee
30 thrusters 42.5kg /30kg
30 Bar over burpee

3 position squat snatch, mid tight - above knee - floor

8 x ( 1 + 1 +1 )

Max 85% of squat snatch

SO 2:00

Accessory Work
3 sets
10 Incline Tempo Bench Press (2:0:2:0) @ 40-50% of 1rm bench press
rest 60-90sec bwn
3 sets
10+10 Tempo single arm DB/KB ROW (2:1:2:1) @ moderate weight (pause at top and start for 1 sec)
rest 60-90sec bwn
3 sets
5-10 kg levypainolla pinch grip treeniä, yks kierros myötä/vastapäivään, hapota kyynärvarsiä , kehitä puristus voimaa.
rest 60-90sec bwn

Cool down
2-3 min light cardio
2-3 min upperback foam rolling
2+2 min trapezius area with painball
1+1 min calf smash with roller + short streching

Every 3 min for 18/21 or 24 minutes : (so 6-8 sets total9
8-10 hang power snatches @25/35kg
8-10 OHS @25/35kg
30-50 double unders

time target sub 1.5 min , cap 2 min. Choose the weight for workout that way its light and you can go for syncro snatches and
straight to OHS and unbroken set after snatches.
Try to go unbroken set on double unders.
Put about times :

Front Squat 2x5 + 2x3 + 2x1 reps
Move up in weight each set. Build to heavy single for the day. 20 min time cap for squats.
rest 1.5-3 min bwn sets.
good target for % to hit : 70-75 for the 5 reps, 80-85 for the 3 reps and 90-95% for the last two singles.
IF feeling amazing and want to try new 1 RM go for it!
Mikko Leave something to tank cause of competitions next week.

5x Snatch (from the floor + above the knee + below the knee) 1+1+1

3x push prees behind the neck + OHS (3+3)

3x 10 high box jump

10min emom abb work ou by Heidi 🤢

6x 400m

• 3-5min palautukset
• Kirjaa ylös hitain aika

Single leg Glute Hip Trust
4 x 10-12 each. Rest 60s.