tempo squat snatch + squat snatch 6x1+1 @ moderate

9' AMRAP
5 power snatch @ 30/40kg
10 (5/5) diagonal KB swing
5 OHS
10 (5/5) KB HALO

EMOM10

2 power clean & jerk @65-75%

10-10-8-5-5-5

Go every 3:00

Week 11/18: 5/3/1 EMOM
10 min E2MOM:
• 3 Bench Press
• 6 One-arm Dumbbell Row /arm
Start with 45% of 1RM and increase by 10% each round to finish around 85%.
Dumbbell weighta in the comments

6x6 reverse on rings

Max cal
Echo bike

30 min omaan tahtiin
10 kyykkyä jalat yhdessä korokkeelta
8 + 8 seated push press
8 + 8 split stance RDL
8 + 8 kulmasoutua
8-12 T2B
60s laite

SQUAT CLEAN

8-6-4-2
@ 75/80/85/90%
drop and go

• tee rauhassa, mutta heti vaan lisää painoo ja uuteen sarjaan

AMRAP 35 mins
16/16 Alt. Double Dumbell reverse lunges @22,5/15kg (YGIGO)
32 cal row (YGIGO)
48 Double under each
200-400-600-800-1000m… run
(Run together)

PIKKU JUMPPAAA 🤭

FOR TIME:
40 box jump overs @60cm
20 thruster @42.5kg

rest 2min

3 rounds:
17 t2b
10 front squat @42.5kg