E2mom x 12:
A) 40m sled push
B) 20 sandbag squats
C) 10 clean&press

2-3× 3-5×/side *weight or without

10 min E2MOM:
• 1 Power Clean
• 1 Cluster
Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Start with 50% of 1RM for cluster and increase by 10% each round to finish around 90%.

EMOM until 50 Clean & Jerks:
• 5 Bar Facing Burpees
• Max Clean & Jerks 135/95#
Every minute, perform 5 bar facing burpees then as many clean & jerks (anyway) as possible in the remaining time. Continue this until 50 clean & jerks have been completed. Score is time. Goal: 10-12 min.

Run

• 45-70min Z2 Run

Strict Press

A) Build Up To Days Heavy 3RM

B) 2x6 @75-80% From 3RM

Gymnastics

A) EMOM 12

1: 1 Set of rMU
2: 60 DU
3: 5-7 Wall Walk
4: Rest

B) Gymnastic Strength

4 Rounds:

• 10 Wide Grip Pull Up

rest 30s

• 1 Set Of Strict Dip (dippitanko)

rest 2min

Accessories

3-4 Rounds For Quality:

• 10-15 Supine Ring Row
• 10-20 Deficit Push Up
• 10-15 Lu Raise

*rest as needed

AMRAP 20:
10 wall-ball shots (14/20p)
10 toes-to-bar
10 cal erg

Äijätyöntö saksiin
5sarjaa
-2 @70-75%

Shoulder press 3x4, 1x6

EMOM5
Snatch complex

snatch pull + hang power snatch + ohs

POWER SNATCH
5x3 every 3 min

EMOM16
1. 3 BMU
2. 5 HSPU
3. 5 Deadlift @140 kg
4. 20 DU