EMOM24:
a) 3-6 Box jump w/ straight leg landing
b) 8-16 alt. db hang clean & split jerk
c) 20-40 cross-over / 30-45s training / 60 SU
d) rest OR 15-20 + 15-20s single arm plank hold / 30-45s plank

Aim to find good movement flow with focus on solid technique and execution. You can start with easier weights / box height and increase round by round if technique allows.

Target RPE 7-8.

Warm up

1->5 One Arm Clean&Press Ladder
+wod prep

Wod
Emom 21’ @12/20kg

1-7
Complex1 double
2 x russian swing
2 x push press
2 x thruster
2 x FRSQ

7-14
Complex2 double
2 x Dead clean
2 x Hang dead clean
2 x Squat dead clean
2 x Hang squat dead clean

14-21
Complex3 one arm
1 x hang drop snatch
1 x Dead snatch
1 x Hang dead snatch
1 x Hang drop snatch
Switch

LÄMMITTELY
Tekniikkatikkaat
Liikkuen availut ja aktivoinnit

CIRCUIT
4 kierrosta - 40s./20s.
1. Tempaus vuorokäsin kp
2. Farmarikävely 1 KK
3. Goblet squat
4. Sivutaivutus seisten KK
5. Köydet

Narrow grip Bench press 20-16-12 reps

5 Pressing Super set
5 deficit kHSPU
+
10 deficit push ups
- rest as needed
- use 3x25kg plates to create the deficit HSPU
- use 3x 25 kg plates to create the deficit push up

4x6 Snatch pull

EMOM x 16
Skierg 7cal
Push press x5
TB-skaalattu, polvien nosto x7
Wallball x7

3 rounds
4min work 2min rest
10 GTOH 45kg
15 T2B
20 Bar facing burbee

Your score is total reps completed.

Build To a Heavy TnG Double

TC 15

Penkki sotilastyylillä ja 3x10 Pull Up