EMOM12
Even: 3 Front squat
Odd: 5 Back squat

EMOM 12 or 15

1) Bar muscle-ups
2) Wall walks
3) Air bike @ very easy pace

Intent. Accumulate as many repetitions as you can on each movement. Use the easy air bike to improve your recovery ability.

Movement options.
Bar muscle-up → Jumping bar muscle-ups → Glide hip snap to the bar drill
Wall walk → Seal walk

1min x10 kipping pull-ups

Week 1/16: Inverted Juggernaut Method
Shoulder Press
- 9 sets of 5 reps at 60% NT1RM
- 1 set of 5+ reps at 60% NT1RM (not to failure)

Every 90 sec for 12 min:
• 1 Snatch Grip Pull
• 1 Snatch
Perform the complex in 90 seconds for 8 rounds. Recommended: 70%, 70%, 80%, 80%, 85%, 85%, 90%, 90% 1RM snatch.

Alternate B1 / B2

B1. Strict ring dip – 3 x 8-12 @ RPE 7 (3 RIR), tempo 2022, rest 1:30 before B2

B2. KB/DB Seal row – 3 x 8-12 @ RPE 8 (2 RIR), rest 2:00 before B1

Myrskyn painonnostokisat

Bench press 5-3-2

6 sets:
5 Pull-ups
- 2min rest btw sets

Tällä viikolla useammalla kisat Kempeleessä, kevennys viikko ohjelmassa myös!