Week 2 of this! Please stick to the same numbers, you know what it feels like!

40 Min EMOM.
1. 18/15 CAL Row
2. 20 Thrusters 20/15kg
3. 15 Burpees
4. Rest

Don't worry if you need to scale! Try to be smart and keep the numbers throughout! If you have a HR monitor wear it! Work should be done under 40 secs to maintain

Aikaa vastaan:

3 kierrosta:

• 10 tempaus (N 29kg / M 43kg)
• 12 bar-facing-burpee

3min lepo

3 kierrosta:

• 10 bar muscle-up
• 12 bar-facing burpee

Time cap 12min (sisältää 3min lepoajan)

2x5 (1.1.1.1.1) 20 seconds rest between reps

Most of you wont know your 1RM but you can use 70-80% of your normal deadlift.

Really important to move in the first phase of a snatch so hips down and chest up. Wide grip!

10 Min Emom
1. 10 lunges 60/40kg

Step back or forward

3 - 3 - 3 - 3

Technical max every set (1 rep reserve every set)

8 kertaa Front squat, 70% 5RM max:

4 - 4 - 4 - 4 - 4 - 4 - 4 - 4

Lepää 60s.

5 x 2
*Leave 2 reps in the tank
*All the sets with same weight
*Rest 3 minutes between sets

Find technical max in 15min!

2 x Hang Squat Snatch

Weighted chin up
e3mom
2 x 3
2 x 2

Every 1:30 x 5

12 - 9 - 6

Deadlift
Hang Power Clean
Push Jerk

AHAP + Unbroken Sets