E3min x4
3 paused back squat
30-45s plank hip rotation

Alternate B1 / B2

B1. B-stance DB deadlift – 2 x 8-12/side @ RPE 6 (4 RIR), rest 1:00-1:30 before B2

B2. Bulgarian split squat – 2 x 8-12/side @ RPE 6 (4 RIR), rest 2:00 before B1

Alternate B1 / B2

B1. KB Front rack box step ups – 2 x 6-8/side @ RPE 6 (4 RIR), rest 1:00 before B2

B2. Incline DB bench press – 2 x 8-12 @ RPE 6 (4 RIR), rest 2:00 before B1

Alternate C1/C2

C1. Seated KB strict press – 2 x 8-10 @ RPE 6 (4 RIR), rest 1:00 before C2

C2. Meadows row -2 x 8-12/side @ RPE 6 (4 RIR), rest 2:00 before C1

Press

A) Push Press

E2MOM X4:

• 8 tng Push Press @65-70%

B) Push Jerk

E2MOM X4

• 4 tng Push Jerk @75-80%

EMOM 16

1) 12 DB Bench Press
2) 45s Burpee Pull Up
3) 20m HSW Walk (10+10m)
4) 40 Heavy DU

Accessories

A) 3x Superset:

• 10-15 Legs Raised Ring Row
• 15-20 Parallette Push Up

*rest 2-min between

B) 3-4 Rounds For Quality:

• 10-15 Lu Raise (2x plate)
• 10-15 Banded Face Pull
• 10-15 KB Front Raise

*rest as needed

Snatch

A) E2MOM X4

• 1 Snatch Pull + 1 Low Hang Squat Snatch + 1 OHS

@light-moderate

B) E90SEC X4

• 1 Snatch Pull + 1 Low Hang Squat Snatch

@moderate

C) EMOM X4-6

• 1 Low Hang Squat Snatch

@moderate-heavy

Back Squat

• 12 - 10 - 8 - 6

*Rest 3min between
*nousevat painot, pitkät sarjat 2 RIR. Kaks vikaa 1

Metcon

3 Rounds For Time:

• 20 Power Snatch
• 10m OH Lunge

Bar @25kg

Accessories

4 Rounds For Quality:

• 30/30s Copenhagen Plank
• 15-20 Banded Hamstring Curl
• 15 GHD Hip Ext. + 15-20s Hold

-5 push jerk from split position
-10 kipping leg raise
-5+5 ”punched” pallof-press

For time:
• 250-500-750-1000 m Row
• 10-20-30-40 Hang Power Clean
Decrease weight on the barbell each set: 115/75#, 95/65#, 75/55#, 45/35#
Goal: < 17 min

10 min EMOM:
• 2 Shoulder Press + 2 Deadlifts
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Recommended weight: 55%, 55%, 60%, 60%, 65%, 65%, 70%, 70%, 75%, 75%.
Deadlift weights in the comments

E2,5MOM20 (8x)

3 pull up rest of time bike