EMOM 16'
1: 12 DL @60/40kg
2: DL hold
3: 6 Push Jerk
4: Barbell Front rack hold

EMOM40
- 6 deadlift @150kg
- 6 bench press @95kg
- 6 squat clean @75kg
- rest
*so total of 10rounds with 1min rest between rounds.

50 Box jump, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 14#
50 Burpees
50 Double unders

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + 2 Cleans + Jerk
*Sets 1-2 = 70%
*Sets 3-4 = 80%
*Sets 5-6 = 85%

optional: 10-20min skillwork of your choice, for example hs-walk, mu’s

3rds, alternating a&b 3min on/2min off
a) AMRAP 3
6 huspu
12 dumpbell power clean (RX:2x 15/22,5kg)
18 airsquats

b) AMRAP 3
6/8 cal ski
12 db stoh (RX: 2x 15/22,5)
20 box jumps

accessory
3 rds:
10+10 pystypunnerrus käsipainolla
10x cuban press kuminauhalla
10x kauniisti hallittu low bar- leuanveto (lavat pysyy alhaalla, vastaote) 10x banded pull down (kokeile sinistä kumpparia)

Every 3 minutes, for 18 minutes (6 sets):
Halting Snatch Deadlift + Hang Snatch + Snatch
(pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing the hang snatch, drop the barbell, then immediately reset and snatch from the floor)

Emom 8 min

power clean + clean

Emom 8 min

power snatch + snatch