EMOM x 20

1) 12-16 reverse lunge
2) 8-12 squat jump

*

OPTIONAL:
3-5k run

A,
Power Clean & Jerk 1x3 at 70% 1RM
Power Clean & Jerk 1x3 at 70% 1RM
Power Clean & Jerk 1x3 at 70% 1RM
Power Clean & Jerk 1x2 at 80% 1RM
Power Clean & Jerk 1x2 at 80% 1RM
Power Clean & Jerk 1x2 at 80% 1RM
Power Clean & Jerk 1x1 at 90% 1RM
Power Clean & Jerk 1x1 at 90% 1RM
Power Clean & Jerk 1x1 at 90% 1RM

Rest as needed between sets.

B,
5 rounds, 1 min per station, for max reps of:
Double Kettlebell Front Rack Carry 24/16kg
Toes-to-bar
Air Squat

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Double Kettlebell Front Rack Carry- 1 m = 1 rep

Complete in teams of 3.

One person starts at each exercise. Rotate through till each person has completed 5 full rounds of the workout.

Goal is max reps/distance as a team.

C,
4 rounds for quality of:
Hip Extension Hold, 45 secs
10 L/10 R Kettlebell Teapots, pick load
10 L/10 R Crossbody Deadlifts, pick load

50-40-30-20-10 reps for time of

• Double-unders
• GHD sit-ups

3 rounds
200m row or run
10 air squats
10 passthroughs
10 ring rows

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

A,
Skill (15 mins )
Strict Ring/Box Dip
- go through progression
- floor assisted, on box, negative,
- accumulate 30-40 quality reps

B,
Archer ring row
3x8/8 reps
90" rest between sets

As many burpees as possible in 6 minutes

EMOM 16 mins :
Odd: 1 Round of Dumbbell "short" D.T. @22,5/15kg
9 DL
6 Hang Power Clean
3 Push Jerk

Even: 15/12 cal row

For Time:
Row 3000/2400m
DU's 300
Run 3000m

Option 2.

Run/Row/Bike/Ski
45-75min.
Easy aerobic pace.

Front squat 10x2/ 2min rest
Go heavy!