Muscle snatch + ohs 1+1 6xOTM

E2:30 x4:
5-7 pull ups/ moderate pull up
10-12 d-db floor press

Amrap10:

10 devils press
8 goblet sguat
6 box jump

Basic Conditioning

Option 1:

• 45-60min Z2 Run

Option 2:

AMRAP 45:

• 5min Z2 Erg (ski, row,bike) Into,

3 Rounds Of:

• 15 V-Up / T2B (alternate every 3 rounds)
• 12 Burpee 2 Target
• 10 Cal Ski

@60-70% Effort
*Saa hengästyä mut ei nojailla polviin

10 min Alternating EMOM:
Even Min:
• 12/10 Row calories
Odd Min:
• Max Burpees over Rower
Start by completing a 12-calorie row for men, 10-calorie row for women within the first minute, rest in remaining time. Then in the next minute, complete as many lateral burpees over the rower as possible. Repeat this until 10 minutes is up. Score is total number of burpees over rower. Goal: 60.

Korkeilta pukeilta
2x2x51
2x2x58
2x1x65
2x1x70
1x74
1x77

6 sets:
5 Split Jerks
- Go by feel, focus on technic!
- Rest as needed btw sets

Press

A) Push Press

E2MOM X4:

• 4 TnG Push Press @75-80%

B) Push Jerk

E2MOM X4-6

• 1 Push Jerk @85-100%

Metcon

For Time:

18-12-6

• DB Seated Strict Press (2x30lbs)

1-2-3

• Seated Rope Climb

Into,

18-12-6

• DB Bench Press (2x35lbs)

4-5

• Rope Climb

Cap: 9min

Accessories

A) 3x Superset

• 10-15 Bar Dip (saa kipata, tee alkuun strict)

• 1 Set Wide Grip Pull Up

*rest 2-3min between sets

B) 3-4 Rounds For Quality (optional)

• 10/arm DB Bent Over Row
• 20-30 Banded Tricep Ext.

Squat Clean

Warm up
2 rounds:
10 Ground to overhead
10 air squats
10 front rack opener
5+5 kazak squats
20 rubber band passthrough
20 pull apart

Emom 6 @20-35% (C&J 1RM)
2 muscle clean
2 power clean
2 front squat

E2mom 10 @ 40-60%
1 power clean pause at receive
1 front squat w/ 3sec pause at bottom
1 high recived squat clean

20 min @65%->
1 Squat Clean

plank + side plank TABATA

10' EMOM
1: 10 wall ball
2: 5/5 gorilla row