E90s x 9

Power snatch (2s pause knee level)
3-3-3
2-2-2
1-1-1

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.

3 Rounds:

YGIG

5 x Shoulder Press (2 sec pause at the bottom)

YGIG

5 x Chin Up (2 sec pause at the top)

AHAFA

For time:
21-15-9 of
Box jumps
Kb Swings (Russian) 24/16

3 Push Press Behind the neck + 3 OHS

5 sets @ 80% of previous week

Back squat 3 x 4

• same weight in all sets
• rest 3-4min between sets

Hang power clean, five sets of heavy three.

Back squat 5x3 @85%. Miten meni?

Narrow grip bench press 4-5 x 8

6 - 6 - 6 - 6

AHAFA (As Heavy As Form Allows)

(~70% of 1RTM)

3min rest between sets