30-20-10 reps for time:
• Front Squats 75/55#
• Burpees Lateral Over Bar
• Front Rack Walking Lunges 75/55#
• Push-ups
• Sumo Deadlift High Pulls 75/55#
• AbMat Sit-ups
• Shoulder-to-Overheads 75/55#
Finish each round with:
• 500 m Row
Goal: 25 min.

Bench press 2rm max

Emomx8

Minuutit 1,3,5,7
1 power snatch

Minuutit 2,4,6,8
1 squat snatch

@70-80% of 1RM (squat) snatch

• hyvii terävii nostoja

Snatch

A) WU SETS X3:

• 5 Snatch DL
• 5 Hang Muscle Snatch
• 5 Snatch Balance

-rest 30s-

• 3-5 High Box Jump

B) E90SEC X5:

• 3 Hang Power Snatch

Set 1: @65%
2: @67.5%
3: @70%
4: @72.5%
5: @75%

C) E2MOM X5:

• Power Snatch 1.1.1

Set 1: 72.5%
2: @75%
3: @77.5%
4: @80%
5: @82.5%

ISABEL

For Time:

• 30 Snatch @50kg

*Tee Poweri ykkösiä koko setti. Tasanen vauhti.

Back Squat

E3MOM X6:

• 3 Back Squat

*Nosta painoa kahen setin välein. Kaks vikaa taas raskaita, kuitenkin 1-2 RIR.

Accessory
Posterior

A) 3-4x For Quality:

• 15-20 Banded GHD Hip Ext.
• 30-45s Chinese Plank *Rest as needed

B) 3-4x For Quality:

• 15/15 Single Arm Banded Pull Apart
• 10/10 DB Row

For time

• 400-meter run
• 50 air squats

1h tempaustekniikkaa.

Paused Deadlift

7xevery 2 min
2 @70% of 3rm

• Pausing 2 Seconds at the knee
• use red band under your feet and over the bar

HANG POWER SNATCH
2x3 @50%
2x2@60%
1x2 @70%
1x1 @80%
        
POWER CLEAN
2x3 @50%
2x2 @60%
1x2 @70%
1x1 @80%
1x1 @90%

STRICT PRESS
2x7 @50%
2x8 @60%
2x5 @70%

CANADIAN SQUAT
2x5@50%
3x7 @60%
2x4@70%

“ADD REP TO TABLE” (15'max TC)

Every Minute On The Minute For Max Rounds

1 Push-Ups Hand Release
1 Clean & Jerk 60/45kg/HAP

Add 1+1 rep every minute there after and continue until failure.

Accessory 3 rounds of:

6 strict pull-ups (or toe-assisted if needed)
10 Lat eccentrics
20 Straight arm banded pulldowns