EMOM x10

5x2 hang clean (50-60%)
5x1 hang clean (60-70%)

BE FAST, not too heavy !!!
Keskity hyvään liiketekniikkaan ja teräviin nostoihin.

4x6

push press

(2-3+ reps in tank)

4x
10 DBL DB clean & jerks
20 Push ups
1min Max cal Row
rest 2 min b/w rounds

4 min AMRAP
A. Row 500/ 400 m
B. Row over burpee x 10
C. Maximum stepping lunge with barbell 40/ 25 kg

Rest 2 min

4 min AMRAP
A. Row 500/ 400 m
B. Row over burpee x 10
C. Maximum stepping lunge with barbell 20/ 15 kg

15 km row

A1) 3 sets for quality

single arm KB row w/ 3 sec. down x 10/side
push ups on KBs x 10

-Into-

A2) 3 sets for quality
suticase walking lunge x 10
crossbody deadlift x 10/side

B) EMOM 10 min.
Odd: 1 swing + 2 high pull + 3 snatch
Even: 3 swing + 2 clean + 1 thruster

Perform the complex on each side within the minute.

C) 2-3 sets for quality
5/5 tall kneeling KB halo
5 prone snow angels
1:00/1:00 pigeon/couch stretch

Box height: hips above knees
Sit and stop before going up

Deadlift on a plate 3x12 reps

Tempo Back squat 5x5 reps (slow down, stop, fast up)

A)
12/10 cal row
10 DB hang snatch
Burpee over DB

B)
12/10 cal row
10 DB hang snatch
Shuttle run

Score = burpee + run total