EMOM20 alternating between:

7 back squats 70% 5RM
60 double unders
15 alternating single DB snatches 15 kg
Max rep lateral DB burpees
1 min rest

8 min AMRAP:
• 8 Dumbbell Thrusters 50/35#
• 8 Burpee Box Jump Overs 24/20”
Goal: complete 5 rounds.

CLEAN

Warm up:
3 min Row
20sec easy
20sec moderate
20sec hard

Shoulder / front rack mobility

Barbell warmup (10min)

Emom 6min @30-45% (C&J 1RM)
2 Muscle clean
2 Power clean
2 Front squat

E2mom 12min @ 50-65%
1 Power clean
1 Front squat
1 Hang Squat clean

E2mom 26min @70%->
1 Clean

On singles, aim to receive the bar as high as possible and to transition from power clean directly into squat clean, as the weight increases.

Bench Press

3 x 3 @ 95%

Every 90 sec for 12 min:
• 1 Power Clean
• 1 Push Jerk
• 1 Hang Squat Clean
• 1 Split Jerk
Perform one complex in 90 seconds, rest in remaining time, for 8 rounds. Recommended percentages: 50%, 55%, 60%, 65%, 70%, 75%, 80%, 85% of 1RM Push Jerk.

Strength:

Barbell Hip Thrust
4x12 (ascending weights)
hold 15 sec after the last rep

3-4 sets:
- Seated DB Leg Extension x 10 with 1 sec pause at the top (on box or bench)
- DB Hamsting Curl x 10 (on Bench or Floor)

Accessory:
3 sets:
-Banded Side Step 20 m / side
-Banded Adduction 12-15
-Banded Glute Kickbacks 12-15

In teams of 3:
40 sec ON / 20 sec OFF (12 mins)
Bike Erg (Standing as long as possible)
Wall Sit
SU / DU
Score: max cal

For Time

50 calorie Row
40 Box Jumps (24/20 in)
30 Kettlebell Swings (53/35 lb)
20 Goblet Squats (53/35 lb)
10 Burpees
20 Goblet Squats (53/35 lb)
30 Kettlebell Swings (53/35 lb)
40 Box Jumps (24/20 in)
50 calorie Row

• 10x1000m interval with 2min rests
• Set interval on Concept 2 bike via:
  • Menu - Exercise - New - Interval - Distance
  • Set: 1000 & 2:00
• Check score at: Menu - Memory - List days
• As score mark the active biking time

Voima
E3MOM, 3 rounds
shoulder press (tanko) x8

WOD
For time:
15-9-6
goblet squats
burpees/up downs

3 kierrosta
A1) kulmasoutu tangolla x15
A2) tiukka leuka x5