EMOM 5

3-5 Thrusters, Climbing at weight for "Kalsu"

3 x 1 PC+3 FS (high intensity)

PC=power clean

FS=front squat
(samoilla painoilla)

Every 1,5 min for 5 times
1 front squat @87,5-90% of 1rm

Complete for quality:

40 Strict chin-ups

-quality reps, you can break the reps as you want. Scaling challenging ring rows.

Snatch complex
6 sets, every 2 min
Power Snatch + Hang Squat snatch + OHS (2 sec pause pohjassa)

-lepo 60-90 sekkaa sarjojen välissä.
-rakennellen ja kaikki 6 sarjaa tulisi olla haastavia, mutta ei mennä feileihin asti.

"Macho Man"

30min EMOM
3 power cleans
3 front squats
3 push jerks
Rx:60/40kg

Add Weight every 10min if possible

12min alkavalla minuutilla

1. max toistot tuplanaruhyppy
2. max toistot kahvipannutaivutus askelkyykyn ala-asennossa kahvakuulalla

EMOM 6

4 - 10 Handstand plate step ups

Row 750m +20 sec pace. 500m max pace
Row 750m +15 sec pace. 500m max pace
Row 750m +10 sec pace. 500m max pace
Row 500m +10 sec pace. 500m max pace

Rest as needed btw. sets

3-4 rounds
40+40m suitcase carrying @16/24kg
10 weighted box step up with same KB
10 kb snatches from floor with same KB
rest as needed