EMOM 20
1. Row 18/14kcal
2. Db Snatch 18 / slamball 14
3. 15 BJO
4. rest

5 burpees
10 sit-ups
15 air squats

20 scorpions
5+5 cossack squats
10 wall squats
10 jefferson curl to squat
1min/side couch stretch

3 rounds:
2000m AB
15m Sandbag Bearhug Carry 60/40kg
10-15 GHD Sit-ups
500m Ski
30m Skillmill Sledge Push
2min Rest

3 x 6

5 sets of 10, 8, 8, 6, 4 reps:
• Seated Dumbbell Presses
• Deadlifts
Weight: 60%, 65%, 70%, 75%, 80% of 1RMs. Rest 1-2 min between sets.
Dumbbell weights in the comments.

7 sets:
• 5 Back Squats
Weight: 75% 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.

Ohs

1x4
2x3
2x2
1x1

Every 2min

Power Clean

a) EMOM 5:

• 1 Power Clean (1s pause in catch) @70-75%

-Rest 2min-

b) EMOM 5:

• 1 Power Clean @75-80%

-Rest 2min-

c) EMOM Until days heavy:

• 1 Power Clean

Clean Pull

• 3x1 @120%

Metcon

A) Practice SB Clean to SB Squat Transition for 5-10min (ota videolle perkule)

B1) 3x 3min on/2min Off:

• 10 SB Squat (heavyish)
• AMRAP: Assault run

B2) 3x 3min on/2min Off:

• 2 Rope Climb (1legless)
• 20m HSW
• AMRAP: DU

Accessories

a) Core

4x superset:

• 10 Strict T2B (jarruttava alas)
• 5-10 Ab Wheel Rollout // 15-20 V-Up *Rest as needed between rounds

b) Bodaus

3-4x For Quality (optional)

• 10/10 DB Bicep Curl
• 10-15 DB Lateral Raise
• 1 Set of Parallette Push Up

10-8-6-4-2 reps for time:
• Chest-to-bar Pull-ups
• Deadlifts 225/155#
• Bar-Facing Burpees
Goal: 7 min.