EMOM 10
2 squat snatches 75-80% 1RM

Front squat 3 x 3. Add 5kg to last workout.

Back squat 10 x 3 with 3:00min send-off. Use same weight across sets.

4TIME:

21-15-9

Thruster 42,5/30kg
Pull Ups

TC 6

3 rds
12 T2B
400m run
12 Single arm DB hang power cleans (6/6)

L1: 20/15kg
L2: 25/17,5kg

TC:13 min

emom 15
min 1 - 30 sec rowing @80% effort
min 2 - thrusters x 8-12 reps
min 3 - burpee over bar x 4-8 reps
thrusters weights 42,5/30kg

As your extra accessory, do 100 banded hip thrusts. You can break the reps in any sets.

• 20 maastaveto (N 85kg / M 125kg)
• 400m juoksu
• 20 swingi (amer.) (N 24kg / M 32kg)
• 400m juoksu
• 20 valakyykky (N 35kg / M 52,5kg)
• 400m juoksu
• 20 burpee
• 400m juoksu
• 20 chest-to-bar-leuanveto
• 400m juoksu
• 20 boxihyppy (N 50cm / M 60cm)
• 400m juoksu
• 20 rinnalleveto(kyykkyyn) käsipainoilla (N 2x15kg / M 2x20kg) tai kahvakuulilla (N 2x12kg / M 2x16kg)
• 400m juoksu

6 Bench press,
6 Pendlay Row.
As super sets.
2-3 min rest between sets.

15 Min Amrap:

5x Pull Ups (strict)
3x T2B (strict)
1x Hspu (strict)