Tempaus

Block power clean

2 x 3 @ 65-70%, go every 1:30
3 x 2 @ 70-75%, go every 1:15
2 x 1 @ 75-80%, go EMOM

– Build up within the percentage range on each set
– Drop the bar between each lift
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

Back squat, Rest 3:00-4:00 b/t sets

4 @ 78-82% (3 RIR)
8 @ 72-76% (3 RIR)
3 @ 80-84% (2-3 RIR)
6 @ 74-78% (2-3 RIR)
3 @ 82-86% (2 RIR)

Bench press
4 sets 10-8-6-2 reps

Front leg elevated (stepper etc)
3 sets 6+6

High hang squat snatch/hip snatch 3x2 70-75%

28' EMOM
1: 6-8 cal airbike
2: 12 alt. DB snatch
3: 8-10 burpee
4: 10 push ups

Push Press

A) Build Up To Days Heavy 2RM Push Press

B) E2MOM X3

• 4 Push Press @75-80% From 2RM

Push & Pull

4 Rounds:

• 5-10 Ring Pull Up (1s Hold on top)

*rest 30s

• 1 Set Of Feet Raised Parallette Push Up

*rest 30s

• 10-15 Feet Raised Ring Row

*rest 2-3min

Metcon

For Time:

10-9-8-7-6...1
- Bench Press @65-75% (haastava)

Between every set:

• 2 Rope Climb
• 8 Cal Ski

Accessories

3-4 Rounds For Quality:

• 10/10 KB Gorilla Row
• 10-15 DB Pullover
• 10/10 DB Hammer Curl

6 x 4min välein

10m kelkan työntö
10 goblet squat
12 askelkyykkykävely
10m kelkan veto

In 4 min, complete 2 rounds:
• 10 Hang Power Clean & Jerks 95/65#
• 10 Box Jump Overs 24/20”
Then: Max Walking Lunges
Score is total number of lunges. Goal: 75