A) Cleans

EMOM for 4 minutes of:
2 cleans @82-85%

Rest 3:00 min

EMOM for 4 minutes of:
2 Cleans @ 85-87%

B) Power clean

Power clean, nousu ykkösillä 92% asti.

C) Accessory:

1.
4-5 Rounds of:
10 Weighted lunges, barbell on back - heavy
15 KBS - heavy
20 Hip extensions
Rest 1:00 min between sets.

*use same weights as last week

2.
3 Rounds of:
Max reps pull-ups/Aussie pull-ups
20 Banded pull-aparts
Rest 2:00 min between sets.

EMOM x 6
5 TnG Power cleans

AMRAP 20MIN
18 deadlift
16 back squat
14 hang power clean
12 front squat
10 push jerk

EVERY 2 MIN FROM 0 MIN: 20 DU

@50/35kg

Something to start your day with in less than hour

5 min row
5 min amrap 20 cossacks + 10 w stick pass
5 min bike
5 min front squat 5x5
5 min jump rope practice
5 min db snatches 5x10 every minute
5 min ski

30s hollow hold
20s Hollow rocks
20 ankle taps

5*5 lightish
5*3 moderate

A.
OTM 20
1. 10 TTB
2. 30 DU
3. 10 WB
4. 10 DB Snatch
5. 20 Hollow rock

B.
210 Cal bike/row/assult bike (70cal each)
*complete 5 thrusters after every 10cal and switch

Lepohommia

A: Bench press tung 5:a+2 deload set@85%
B: BB front rack Split squat 3x8
C: Snatch Pull 2-2-2-2-2
D: For time
1-10
Hspu
TTB
Every round starts with 3x strict chin ups

20 min EMOM

Odd: 2 Ropeclimbs(1lgls +1 ordnry)
Even: 3 Front squats

Build up to a Good weight before starting the workout