EMOM12
1. 3 squat clean @70-75% of 1RM
2. 2 squat clean @75-80% of 1RM
3. 1 squat clean @80-85% of 1RM
4. rest

Huom!

Prosentit suuntaa antavia. Valitse painot päivän fiiliksen mukaan.

5 rounds for time
10 shoulder to overhead 60/40kg
80m farmers walk 32/24kg

tc 12min

On 0:00, complete: 15/10 bike erg or row12-20 t2b

On 2:00, complete: 12 Power snatch 95/65lbs 10-14 Bar facing burpees

On 4:00, Complete: 20 Box jump overs 24/20” 10-25 Pull ups (1 unbroken set)

On 6:00, rest for 2 minutes x 4 total rounds (32 minutes)

Aikaa vastaan:

• 1000m soutu
• 50 käsipainotempaus vuorokäsin (N 15kg / M 22,5kg)
• 40 boksihyppy (N 50cm / M 60cm)
• 30 burpee

5 rounds

12 DB reverse lunge
9 DB hang squat clean
6 DB stoh @2x22,5/15kg

(Target under 8min, time cap 12min)

For time:

00:00
3rounds
8 ttb
12 Db snatch @22,5/15kg
16 up & down
(Target under 5min Time cap 7min)

10:00
16 ttb
24 Db snatch
32 up&down
(Target under 4min Time cap 6min, Total max 16min)

Clean and Jerk
Build to a heavy single in 6-8 sets. Rest 2:30
- Option: Practice technique to build consistency and confidence.
- Any style of clean, but use split jerk today.

6 x alkavalla 2 minuutilla
1 raaka tempaus riipusta + 1 tempaus, rakenna mukavaan painoon

5 rounds for time:
20 bench press 60/35kg
120m farmers walk
36/30 cal erg

Find your RM of the day

1 x power snatch + 1 x hang power snatch + 2 x OHS