EMOM 2 x 5
Power clean + 2 FS + split jerk

-kolmas viikko ja prossat 80-90% 1 RM
-voi taas vapaasti mennä painojen suhteen korotellen tai sitten pitää saman joka sarjaan.

Miten harjoitteet meni?

3 on : 2 off X 6 (30 Mins)
A.
20/15 Cal Row
15 thrusters 40/30
Max Burpee over the bar

B.
400m Run
15 KB's American 24/16
Max c2b

Score is total reps on Burpee and c2b

4 rds for quality:

Deadlift 8 reps @60% 1RM
rest 30
Strict press 8 reps V3
rest 1 min

L2: Strict HSPU 6/5 reps

EMOM 2 x 5

Power snatch + 2 OHS

• Eka viikko ja prossat 75-80% 1 RM -voit vapaasti mennä painojen suhteen korotellen tai sitten pitää saman joka sarjaan

3 x 3 weighted wide grip pull up, overhand grip

3 rounds of :
Max reps of Push ups
Max reps of Strict Pull ups
rest 3-3,5 min bwn rounds.
Time cap for this workout is 18 minutes.
Give all effort you got on each round, dont save any reps. Goal is to try add power as hard as you can on each set. dont give up too easily.

For time

50 push press 40/25kg
12 strict pull ups
35 push press 40/25kg
10 strict pull ups
20 push press 40/25kg
8 strict pull ups

3 sets for quality
Front rack DB/KB box step ups alternating 16 reps
rest 30 sec
Strict pull-up 8/7 reps
rest 30 sec
Barbell strict press // Strict HSPU 8/7 reps
Rest 1 min

TC: 15 min

EMOM 30 min

*20 - 30 DU AND
- Every odd min 3-10 chest to bar pull ups
- Every even min 3-5 devil's presses (2x50 lbs/2x35 lbs)