EMOM5

3 TnG power clean
x kevyt, kiva terävä

Part A).
Skill Primer
Pause Muscle Snatch
(5-8 sets x 2 / 0:03 pause below knees)

Part B).
Pause Snatch
(8 sets x 2 / 60%-80% / 0:03 pause below knees)

10-8-6-4-2-1

EMOM 16
work for quality, 45s.
M1 HS walk
M2 muscle ups
M3 ghd sit up
M4 rest
pick reps so that you are able to perform clean reps

A,
Weighted Pull-up 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 3.
--then--
4x 3 within 15% of your best for the day

B,
Teams of 2 - 10 rounds, each round for time, of:
5 Thrusters, 52/34kg
10 Pull-ups
Sprint, 100 m

Rest 1 min between each round.

Complete in teams of 2. You go-I go fashion; 10 rounds each.

C,
Complete as many rounds as possible in 6 mins of:
20 Plank Shoulder Taps
Single Arm Kettlebell Overhead Carry, pick load, L 15m/R 15m
10 Scap Pull-ups

10 intervals, 20 sec work and 10 sec rest of:

Banded bicep curl
Banded tricep extension
Plank hold

Weighted Chinup 4x3 reps

Alternate A1/A2

A1. Strict dip – 3 x 6 @ RPE 7 (3 RIR), rest 1:00 before A2

A2. Romanian deadlift – 3 x 8-10 @ RPE 7 (3 RIR), rest 2:00 before A1

Rive ja työntö 4x2+1

500m row/jog
3 rounds of
7 scap pull up
7 scap push up
20s. hollow hold
10 DB bench press

---

1x5 at 82% 1RM
2 min rest
1x3 at 85% 1RM
2 min rest
1x1 at 87% 1RM
4 min rest
1x5 at 85% 1RM
2 min rest
1x3 at 87% 1RM
2 min rest
1x1 at 90% 1RM