Every 3min for 6 rounds:
1 power clean
1 hang power clean

Lämmittely 8 min

EMOM5
Clean pull+
2 muscle clean+
2 tall clean+
2 hang power clean

Power clean + hang power clean
6x3min

Front Squat
2 paused * + 3 front squat
*3 sec pause at bottom
3x3 min

Accessory
Copenhagen plank 20 sec
Clamshell 15/15 reps
3 rounds

Static lunges 5+5. Ensin toinen jalka x5 ja heti perään toinen

Warmup
10 min

keep rest times between sets at 60 to 90 sec

Snatch tech
60-70% of 1RM

5 rounds
2 x hang snatch

6 rounds
2 x hang power snatch

Heavy snatch grip DL
150% of 1RM
4 sets of 3 reps

Deadlift
Build up to 85-90%
3 sets of 3 reps @built up weight

Heavy & explosive Pendley row
3 sets of 5 reps
RPE 7-8

Bent over row
3 sets of 10 reps
RPE 7-8

Cardio emom

EMOM6 x6

1) Bike easy
2) Row easy
3) Bike moderate
4) Row moderate
5) Bike hard
6) Row hard

power clean + squat clean + split jerk practice, then 5 sets of moderate reps

5' AMRAP
1 power clean @ heavy(ish)
3 frontsquat
5 lateral burpee

10 min AMRAP:
• 2 Dumbbell Power Snatch 50/35#
• 2 Burpee Box Jump Overs 24/20”
• 4 Dumbbell Power Snatch 50/35#
• 4 Burpee Box Jump Overs 24/20”
• 6 Dumbbell Power Snatch 50/35#
• 6 Burpee Box Jump Overs 24/20”
… continue pattern until time is up.
Goal: round of 14.

LÄMMITTELY
2 x 40s./liike
1. Laite
2. Kierto + käden avaus seinällä oik + vas
3. Askelkyykkykävely kierrolla
4. Mittarimato

2x10min
Lattiapunnerru kp x8
Goblet squat x10
Lankku 40-60s.
—
Boksille nousu x8/jalka
Rengassoutu x10
Seinäistunta 40-60s.

EMOM 6
40s. on / 20s. off
1. Thruster / Wall ball
2. Laite

Pitkä Metukka

10min Bike/Row/Ski (PK)
Into,

5MIN AMRAP:
- 8 Double DB Hang PC @35lbs
- 8 DB Box Step Over
- 16 C2B

10min Bike/Row/Ski (PK)
Into,

5MIN AMRAP:
- 6 T2B
- 6 Double DB FS @35lbs
- 6 Burpee Over DB

10min Bike/Row/Ski (PK)
Into,

5MIN AMRAP:
- 4 Devils Press @35lbs
- 4 Wall Walk
- 4 bMU

Accessories

A) 3-4x For Quality:

• 8/8 KB Windmill
• 5/5 Thoracic rotation (link)
• 20/20 Banded Russian Twist

LÄMMITTELY
Vastuskuminauhalla:
Ylivienti
Aukiveto
Pull down
Face pull
Yhden jalan sjmv
Lantionnosto ja lonkan loitonnus

Roikunta
Lapavedot
Roikkuen jalan nostot / linkkari

Seinäkyykky
Eteentaivutus seinällä

VOIMA
Suorin jaloin maastaveto
3 x 8-10

EMOM 12:
40s. on / 20s. off
1. Soutu
2. Slam ball
3. Punnerrus käsien irrotuksella
4. Linkkari