Otm7 10 reps

Karjalan Kimppa
Sali kiinni

Spilt jerk from the rack - heavier than last week
5 x 4

Power snatch
3 @ 73% of max snatch
3 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%

Back squat
5 @ 70% of max back squat
5 @ 80%
2 @ 85%
2 @ 90%
1 @ 100%

Optional accessories
Optional accessories
Tri-set x 3 with barbell
10 skull crushers
10 bicep curls
10 banded pull aparts

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

7 rounds for time of
- 3 clean and jerks
- 50 double-unders

♀ 125 lb
♂ 185 lb

For every failed double-under, perform 3 burpees over the bar at the end of each round.

4 rounds for consistency:

A. 7 min amrap:
18/14 cal row
10 thrusters 30/20 kg
5 box jump over 24/20”

B. 7 min amrap
150m run or 400 m bike
10 dual DB deadlifts 17,5/12,5 kg
5 pull ups

3 min rest after each round. Alternate amraps for total 2 of each.

3 rounds for time:

• Accumulate 2min in handstand hold (split as needed)
• Row 15n calories (n = the # of parts you split hsh into)

Squat 5x5 with a safety bar. Rest as needed.

Vähän pystypunnerruksia, vipareita ja hiihtoa päälle.

Slow Deadlift on a plate 5x5 reps (slow down)

10 min EMOM:
• 2 Shoulder Press + 2 Deadlifts
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Recommended weight: 55%, 55%, 60%, 60%, 65%, 65%, 70%, 70%, 75%, 75%.
Deadlift weights in the comments