EMOM 12 (3 Rounds)

Minute 1 - 3 reps
Minute 2 - 2 reps
Minute 3 - 1 rep
Minute 4 - REST

@ 75%

EMOM 16

Power Clean - Front Squat - Push Jerk

3 - 3 - 3

RX 75/52,5kg or 55% of 1RM C&J

50 x Sit Up
50 x Push Up
50 x Sit Up
50 x Walking Lunge Steps
50 x Sit Up
50 x Mountain Climbers
50 x Sit Up
50 x Burpees
50 x Sit Up

For Time

8 x 2

Back squat 5x3 @85%. Miten meni?

EMOM20
1. 6-12 Pull ups
2. 30-50 DU
3. 6-12 Handstand push ups
4. 10-15 cal row



*Choose rep amount you can do in max 2 sets and so that you have enough time to move on to the next movement before the minute is up. Keep the rep amount same throughout the whole workout.

otm 10:
power snatch + hang power snatch

Bent Over Row 5x8

Slow motion + Normal speed
-Clean pull
-Clean high pull
-Power clean
-Squat clean

4x5 ahap

Use the rack, no dropping