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

4 x 5

Set every 3 min

2 rep reserve

Vauhtipunnerrus 2,2,2,2

Nousevat painot, alkavalla 2 min.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

(Time cap 30min)

This workout can not be partitioned. You must compete all pull ups before moving into push ups etc.
You can break it into sets of 5/10 reps but must complete one movement before progressing to the next.

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

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