10 min E2MOM:
• 1 Power Snatch

Start with ~70% 1RM Power Snatch and increase weight.

Voimatempaus + tempaus allepudotus + valakyykky 1+1+1
15,20,24,25

Tempaus lantiolta x 2
25,27,29

Tempausveto+tempaus 1+1
29,30,32,34,36,37,25
36kg saakka kyykkyyn! 🥳 37kg kyykkyyn, mutta lensi taakse.

Rive+työntö 2+1
25,30,35,40,44,45,47,49,0,45
51kg ei tänään lähteny

Takakyykky 1x10 15min aikana
40kg x 10
50kg x 6
60kg x 5
65kg x 10
Vimppa olikin vielä yllättävän kevyt

3 rounds

1.)C2bikex1km
2.a1)Pendlay Rowx8-12
2.a2)1ring 2handgrip rowx6-10
(3s negative)
2.b)1arm seated DB rowx8-12

Alternate 2 a&b

3x4 clean deadlift

EMOM24
A) 12 wallball
B) 7 pull-ups
C) 10cal skierg
D) 20 sit-up

For max reps

• Tabata dumbbell box step-ups
• Rest 1 minute
• Tabata GHD sit-ups
• Rest 1 minute
• Tabata push presses
• Rest 1 minute
• Tabata bar-facing burpees

2-3sets:

20m walking lunge
40-60m D-ball hold

tempo snatch pull + snatch pull + power snatch

7' EMOM
3 TNG power snatch @rpe 7

3x3 OHS w/ bands and plate/KB's at the end of barbell
- Go light and focus on your movement and the stability of your shoulders
- Rest 2-3min btw sets

1) BACK + FRONT SQUATS

A) BACK SQUAT

1X10 @60KG
1X8 @65KG
1X8 @70KG
1X8 @75KG

B) FRONT SQUATS

1X5 @55KG
1X5 @60KG
2X5 @65KG

2) METCON

2 SETS OF:

AMRAP 4:
-80 DU
-8 bMU
-15 Kipping Hspu
+AMRAP: Row Cals

-Rest 2min-

AMRAP 4:
-80 DU
-18 C2B
-15 Kipping Hspu
+AMRAP: Row Cals

-Rest 2min then start again-

3) ACCESSORIES

A) 4 ROUNDS FOR QUALITY:

-45s SB Bearhug Hold (Heavy)
-Mixed KB Rack Walk 30/30m
-15-20 Hip Extension (GHD)

B) 4 ROUNDS FOR QUALITY:

-15/15 DB Hammer Curl
-20-30 Banded Tricep Extension
-10-15 DB Z-Press