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: complete the round of 14.

Week 5/18: 5/3/1 EMOM
10-8-6-4-2 reps:
• Strict Pull-up
• Bench Press
Start with 50% of 1RM for bench press and increase by 10% each round to finish around 90%.
Bench Press weights in the results.

2 Rounds
10/side Xiao Pengs
3 Scapular swimmers (prone position)
5 Scapular pull-ups
8 Scapula push-ups
8 V-ups

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

EMOM 40

1: 45s Erg (Z2)
2: 12 C2B + 20-30 Heavy/Drag Rope DU
3: 5-8 SB Clean
4: 15m HSW
5: Rest

Snatch ladder

Every 1:20 x 9:
1 snatch

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

-kipping pull up/ C2B
-strict handstand push up

3-4x 2+2+2
Tempausveto
Tempaus taskuilta
Valakyykky

4-5x 1+1
Tempausveto
Tempaus taskuilta

4-5x 2
Tempaus

for time with a partner

400m Run
600m Burpee Broad jump
400m Run
600m Lunge Walk
400m Run
150 Push-ups
400 Run
150 Air Squat
400m Run
600m Suitcase Carry 2x20kg KB
400m Run

*Both run
*Share the work as desired

Cap. 90min

Parin kanssa
5x6min 90sek huili erien välissä
1.
A) OH kävely 40m
B) Am. heiluri

2.
A) Askelkyykky kävely 20m
B) Sumo mave highpull

3.
A) Burpee hypyt 20m
B) Rive tupla kuulilla

4.
A) Ergo 15/20 cal
B) Farmari pito 2kb (raskas)

5.
A) Abmat sit up x 20
B) Lankku/hoover