EMOM10:
1 power clean @ heavy

E3M x 5

5-5-5-3-3 Bench press

Sarjat 1-3: V.2-3
Sarjat 4-5: V.1-2

Overhead Squat

3 x 3 @ 65 - 75 %. Go Every 2:30

After That Build in 2 RM in fifteen minutes.

EMOM 5
2 Power Snatches (65-80% of 1RM)
+
5x
(Go every 75sec)
2 Power Snatches (80%++)

Work up to heavy 2RM

DEADLIFT

3x5

2-3RIR

Backrack lunge 3x5+5 v3

E2.30M x 4

3 chin up V.1-2

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (155lbs / 70kg)
12 Push-ups (hand release)
15 Box jumps (24")
WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (100lbs / 45kg)
12 Push-ups
15 Box jumps (20")
MASTERS MEN - includes Masters Men 55+

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (145lbs / 65kg)
12 Push-ups
15 Box jumps (20")
MASTERS WOMEN - includes Masters Women 55+

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (90lbs / 40kg)
12 Push-ups
15 Box jumps (20")

Every 90s. For 6min:

• 1 Hi Hang Snatch @ 75% of max Snatch

2min rest

E2M x 6

3 push jerk - up to heavy but technical Ideana nousta raskaaseen, mutta tekniseen painoon.