EMOM 12
Min 1: 5-10 Strict Pull Ups
Min 2: 10 Seated Dual DB Press
Min 3: 2 Rope Climbs 4m (no jump)
Min 4: 14 Walking Lunges (weighted if you want)

• Athlete choice on load

5 Sets Of Front Squat
Set 1: 3 @70%
Set 2: 3 @70%
Set 3: 3 @70%
Set 4: 3 @75%
Set 5: 3 @75%
- Rest 2-3min btw sets

6 Sets Of Clean & Jerk @75%
- Rest 2min btw sets

3 Rounds For Quality:
1:00 Monostructural Work
:30 HS Hold
10 Goblet Squats
15 Hollow Rocks
10m+10m KB OH Walking Lunge (L+R)

Lepopäivä- mitäpä teit?

Normal warm up

Then 3 rounds
10 air squats
10 good mornings
10 pass throughs

WOD With a partner
50-40-30-20-10
Calories on bike or rower
Deadlifts 225/155
Bar facing burpees

1.) Muscle snatch + snatch balance 4 x 3+3
2.) Hang snatch above knee 5 x 3
3.) Back squat 5 x 3 1rep paused
4.) Squat stance deadlift 5 x 3

40/30 Calorie Bike/Row/Run
30 One hand Hang Clean and Jerks (22.5/15kg)
20m OH-Walking lunge (22.5/15kg) (10m+10m)
10 Bar Muscle ups

• 2 rds:
  1min.: Row/Bike/Run
  10 Lunges
  10 Push up
  10 Ring row

• 2 rds:
  30s. Active shoulders
  30s. Kipping swing
  30s. Shoulder rotations w/ stick
  15-30s. Hollow rocks

• 2 rds:
  20s. Row/Bike/Run
  6 Hang power clean & jerk
  6 OH Walking lunge
  1-3 Bar Muscle up

Find your squat clean 4RM