EMOM 12

*Odd: 4 snatch, 70%
*Even 1-3 ropeclimbs (legless)

scaled:
*legless as high as you can, rest with legs
*6 rope pull ups

Eilinen/Lepo

Penkki punnerrus 3-3-3-3-3-3, nousevalla kuormalla. (3 max)

Valakyykky 5 x 3 x 70-80%

Polvelta "Panda pull" + tempaus
8 x (1+1) x 60-75%

Hyvää huomenta VAPU, niskasta 5 x 3

4 Rounds for Time
2 Squat Cleans (185/125 lb)
15 Push-Ups
99 Double-Unders
12 Sit-Ups
23 Deadlifts (185/125 lb)
13 Box Jumps (24/20 in)

Eilinen/Lepo

6+6 front squat+back squat 10kg every round more. Pyramid emo2m sor far as you get.

3x6rep:
Snatch pull
Power snatch
The catch technique

6 position snatch 3x

Push-ups: AMRAP 2 Max Reps.
+
3-Way Banded Shoulder/Lat Stretch x 30s each position.

Jerk Balance Complex (0:00 – 4:00)
3 Sets:
3 Jerk Balances
1 Pausing Split Jerk (1 Second in Catch)

50 min
Warm up for 20 min

1.Conditioning
EMOM30 (5 rounds):
1) 10 DB thrusters - 2 x 10 kg
2) 10 hollow rock + 10 arch rock
3) 10 DB hang clean + jerk - 2 x 10 kg
4) 30 s. HS hold
5) 10 lunges w/DB - 2 x 10 kg
6) 10 v-ups + 10 jumps over DB
HR 149/171

3x
5 Lower Range Bent Over Rows (single DB) 25kg
5 Upper Range Bent Over Rows
5 Full Range Bent Over Rows
12 DB biceps
16 DB cossack squats

3x2
3x1