EMOM 15

Minutes 1 - 5 : 3 Clean pull + 3 Hang Power Clean
Minutes 6 - 10 : 2 Hang Power Clean
Minutes 11 - 15 : Clean

Build in Heavy

EMOM x 8

1) 5 snatch 65-75% (of daily)
2) 15-25 sit up

WU 8 x 40s on/20s off
1) echobike
2) row
3) run indoors
4) therapy squat

2min on/30s off x 15
30 sec accessory
Rest of time: echobike/row/run - easy pace

Accessory movements:
1) KB bottom up press R
2) KB bottom up press L
3) Clamshell R
4) Clamshell L
5) Birddog

Flow 5+5+5

3 x Every 12min:

3 rounds for time:
A)
15 wall ball
12 kipping pull up
9 burpee to target

3 Rounds for time:
B)
15 box jump over
12 Double DB thruster 50/35 lbs
3 wall walk

3 Rounds for time:
C)
500/400m row
9 burpee over rower

TC: 9-10min in each set

16min amrap:

• 20 single arm db push press (pick weight)
• 12 pistol squat
• 50 du

EMOM 12:

1. 5 Bench Press @ 0-1 Reps In Tank
2. 2 Strict Chin Up @ Add Weight From Last Week
3. REST

AMRAP 7:

6 Burpee To Target
9 T2B
12 (6+6) Double DB Front Rack Walking Lunge @ 2x 22,5/15 kg

Rest 4min

AMRAP 7:

22 DU
16 Wallball
10 C2B/Pull Up

Every minute on the minute for 9 min perform

Hang squat snatch + 1 overhead squat

Nosta kiloja joka kolmannella minuutilla JOS tekniikka pysyy kasassa.

Beginners: use only barbell or very light weight

Barbell cycling, for time, time cap 12 min

15-10-5 unbroken reps
Hang power clean
Shoulder to overhead

15 reps 50/35 kg
10 reps 60/40 kg
5 reps 70/50 kg

Tee aina sarja putkeen. Jos tulee feili niin pudota painoa ja tee sarja alusta. Hang power cleanien jälkeen voit pitää tauon ennen kuin siirryt shoulder to overheadiin.

Valitse painot viisaasti.

4 front squat 50 % out of 1rm
6 bar over burpee
8 toes to bar

Dumbbell Shoulder Press

5 x 10 Max Weight. ( Last set to failure )

Rest 2:00