E2MOM 12

3 Clean and thruster

Build weight from empty bar to 3 heavy ‘touch and go’ reps with great technique.

2 clean pulls + 2 squat cleans + 2 split jerks

4 sets with same weight
80-85% of 1RM
-no need to be TNG, you can drop between the reps
-rest 90 sec

3x12+12 lunges
Ota lisäpainoa!

15-12-9
DB Box Over (22.5/15kg),
Good Mornings

3 rds for time

12 Thrusters
12 pull-ups
12 Lateral burpees over the barbell

TC: 10 min

L1: 42,5 /30kg // Kipping pull-up
L2: 50 / 35kg // C2B

5x
E2MOM
7 Touch and Go Power Cleans, work with heavy weights

Back Squat

in 20 minutes 4-6 x 8 repetition sets, moderate weight.

Btw sets 20m walking lunge.

4 Min on 2 off for 36 Mins (6 Intervals)

A.
20 Devils Presses 2x22.5/15
20 DB thrusters 2x22.5/15
Max Burpees

B.
40/30 Cal row
100 DU’s (200 singles ) no more than 90 secs
Max box jump overs

Post total reps to WODconnect

10 min AMRAP

2x Clean 0,75xBW
2x Pull up
Add 2 reps per movement each successive round

EMOM for 20 minutes:

ODD: 6 Deadlifts, medium weight(approx. 60%)
EVEN: 6 Box jumps, high box.