EMOM’40
1. 12/10 cal row
2. 8 C2B
3. 40 DU
4. 15 Wall ball 9/6kg
5. 5 C&J 60/40kg
6.Rest

EMOM’6
From blocks
Snatch pull+Power snatch+Squat snatch

EMOM’10
Squat snatch+hang snatch

3 rfq
10 tricep pushdown
10 hammer curl
-no rests-

Heavy 4, build up

For time:

400m run
20 power snatch
400m run
20 clean and jerk
400m run
20 overhead squat
400m run
20 thrusters

Rx 60
Int 50
Scale 40

150 Backsquat (bodyweight)

Everytime you break do,
15 abmat situps
10 jumping lunges

TC 30min

• 5 negative pull ups
• 3x5 push ups

2 min ON, 30s. OFF (with a pair)

2 ROUNDS:
1. sled push (split anyhow)
2. echo bike (both working at the same time)
3. DB hang C&J (2 DB) (split anyhow)
4. Sandbag/ D-ball over shoulder (split anyhow)
5. Burpee box jump (split anyhow)
6. Partner wall ball

Done with a partner, split evenly

0:00 - 7:00
16 Wall Balls @9/6kg
12 Burpee Box Jumps @60/50cm
8 Chest to Bar Pull-ups

Rest 2:00

9:00 - 16:00
Max Distance Row/Run/Ski/Bike

Rest 2:00

18:00 - 25:00
16 Wall Balls
12 Burpee Box Jumps
8 C2B Pull-ups

Rx+: Burpee Box Jump-overs

Blokki 2 - Viikko 1

Taito-osio 10min

Voima

A1 Nojapunnerrus 3x8 (RPE6-7)
A1b Tuplahyppy kahdella boxilla x 4 (RPE8)
~2 min

B1 Z-press 3x8 (RPE7)
~2 min

B2 Kasakkakyykky 3x8 o/v (RPE8)
B2b Takareisiveto 8 (RPE8)
~2 min

C1 (Ring) Dip x 6
C2 Säärihyppy x 6
C3 Ristipolvipito + HBH 5s 2 o/v
3 kierrosta