8 min AMRAP:
• 8 Kettlebell Suitcase Deadlifts Right-arm 70/53#
• 8 Kettlebell Suitcase Deadlifts Left-arm 70/53#
• 8 Russian Kettlebell Swings 70/53#
• 8 Box Jumps 30/24”
Goal: 5 rounds.

Emilian reeni 1

Snatch

A) WU Set x3-4

• 3 Snatch DL + 3 High hang muscle snatch + 3 OHS
• 3 DB Squat Jump

B) Build up to days technical 3RM Squat Snatch (drop and go)

C) EMOM 9:

1-3: 1 Squat Snatch @95% from days 3RM
4-6: 2 Squat Snatch @85% from days 3RM
7-9: 3 Squat Snatch @75% from days 3RM

Squats

Pause Back Squat (1s pause pohjalla)

• 5x5 *rest 3min between *en laita prosentteja, tee päivän fiiliksen mukaan vielä.

EMOM 10

1) ''X'' C2B (yks pitkä setti)
2) 10 Ground to Overhead @42.5kg

-Rest 5-

EMOM 10

1) ''X'' GHD (15?)
2) 10 Power Clean @45-50kg

ACCESSORY

A) 4 Rounds For Quality:

• 20m Backwards Sled Drag
• 45-60s SB Bearhug Hold

B) 4 Rounds For Quality:

• 30m Double KB Fr. Carry
• 40m Heavy Farmers Carry

For Time
30 BBJO
20 Power Cleans
10 Bar Muscle Up
@70/55
(9 min cap)

Every 10 minute x 4 sets:
800 m run
15 shoulder to overhead 30/20 kg
12 box jump overs 24/20”
9 T2B

Snatch
3 @ 60% of max snatch
3 @ 70%
2 @ 75%
2 @ 80%

Clean and jerk
3 @ 60% of max clean and jerk
3 @ 70%
2 @ 75%
2 @ 80%

Clean deadlift
3 x 4 @ 90% of max clean

Accessories
3 x 8 barbell good mornings
3 x 8 RDL’S @ 50% of max conventional deadlift
3 x 10 banded hamstring curl

5 sets

1:00 Row @ Increasing pace
1:00 Stretch b/t sets
+
3 Bursts
10 stroke build up to fast pace
1:00 Row @ easy and relaxed

6 rounds:
2min AB
10 Box Jumps 60/50cm

Rest 5:00

6 rounds:
2min Ski
15-20 Abmat Sit-ups

45 min PK
800m jog
30s hang from the bar
800m row
10 box step overs
10 light kb clean and jerks, alternating
10 goblet squats
20 russian twists
20 face pulls
100 rope jumps
30s HBH
30s ABH

For time :

15 Thrusters 45/30kg
50m Sprint ( OHKIN Lähemmälle nurkalle )
15 Thrusters 45/30kg
100m Sprint ( Puoleen väliin OHKIN takaseinää )
15 Thrusters 45/30kg
150m Sprint ( OHKIN taaemmalle nurkalle )

TC 5