EMOM 12

Minute 1 : Row 12/9 Calories
Minute 2 : Bench Press 8 Reps.

As Many Rounds as Possible in 11 minutes of :

1 Hang Squat Clean
1 Front Squat
1 Jerk
1 Back Squat
1 Jerk BHD Neck
15 Wallballs 20/14p
10 Push-Ups

Barbell 65/50kg

Floor press 3x6 AHAP
-3 sec lowering phase in every rep
-rest 60 sec between the sets

15min

2 kierrosta
3 maastaveto 100/85/70/55kg
6 yleisliike tangon yli

sitten
10/7cal laite

Back Squat
2x3 @80-82,5%
3x2 @85%+

Deadlift
5x6

For time:
500m Row
40 Front squats
30 Lunge steps (15/15)

M: 50kg N: 35kg

Timecap: 8 min

Strength (load)

Build up to a heavy single back squat in 20 minutes.

Metcon (time)

”D.T.”

5 rounds for time of:
12 Deadlifts
9 Hang power cleans
6 Push jerks

M: 70kg
W: 47,5kg

Accessory:

10-20 min recovery bike/row.
Spend 10-20 min stretching/rolling.

Strength (load)

In 12 minutes build up to a heavy set of 3+3 turkish get-ups

Metcon (quality)

15 minutes for quality:
5+5 Turkish get-ups
10 Strict toes to bar
15/12 Calories bike