4 sets:
• 2 Snatch Grip Pulls
• 1 Snatch
Weight: 80%, 85%, 90%, 95% of 1RM.

6 sets:
• 2 Snatch
Weight: 75% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

3 rounds for time:
• 5 Bar Muscle-up
• 10 Handstand Push-ups
• 20 Deadlifts BW/70%BW
BW = bodyweight; men load their bodyweight onto the bar; women load 70% of their bodyweight onto the bar. Goal: 7-8 min.

-max meters

EMOM 15
A) row
B) skierg
C) air bike

Score: yhteenlasketut kalorit

4 rounds, 5 mins each, for max reps of:
20 Wall Balls, 9/6 kg
Burpee Broad Jump, 20 m
Run, 200 m
max reps in remaining time Machine Calories
Rest 2 mins

Extra:
Rower Hamstring curls 3x8 reps

5 sets of 12, 10, 8, 8, 6 reps:
• Incline Dumbbell Bench Press 30°
• Strict Pull-ups
Weight: 45%, 50%, 55%, 60%, 65% of 1RM Bench Press. Bodyweight or weighted pull-ups, no kipping. Rest 2 min between sets.

Week 5 of 6 of this cycle.
6 sets:
• 6 Back Squats
Weight: 80% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

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