4x5 Overhead squat

For time

• 800-meter run
• Rest 3 minutes

Pick 1-2 Movements To Practice For 10-15min
A) HSPU
B) Robe Climbs
C) HSW / Wall Walks
D) Ring/Bar MU
E) DU
F) Any Odd Objrct Movement

EMOM 24 (6 rounds)
1) 2 rope climb
2) 12/9 cal row
3) 5 squat cleans @60/40kg
4) 12 alt. db snatch @22/16kg

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vähän tiukempi emomi tähän väliin ;)

Build to a 1RM split jerk from the rack
Percentage examples below
Empty barbell drills
3 @ 70%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 96%
1 @ 102%
Continue to build if you achieve 102%

Build to 1RM front squat
Use percentage examples above

Build to a heavy power snatch
Use percentage examples above

3 rnds
10 Bench press
5 T2B/ Wheel rollout/ Russian twist

3 rnds
8 Bench press
6 T2B/ Wheel rollout/ Russian twist

3 rnds
6 Bench press
7 T2B/ Wheel rollout/ Russian twist

3 rnds
4 Bench press
8 T2B/ Wheel rollout/ Russian twist

3 rnds
2 Bench press
9 T2B/ Wheel rollout/ Russian twist

3 rnds
1 Bench press
10 T2B/ Wheel rollout/ Russian twist

Clean
6 x 2 @ 65% of max clean

Snatch high pull
5 x 2 @ 80% of max snatch

Push press
5 x 1 @ 60% of max push press

Optional accessories
Giant set x 3
10 RDL’S
10 banded hamstring curls
10 calf raises
10 BW lunges

AMRAP 5:00
Buy in: 500/400m row
Into AMRAP
30 dubs
5 power snatches 105/75

Rest 5:00

AMRAP 5:00
Buy in: 500/400m row
Into AMRAP
30 dubs
10 power snatches 95/65

Rest 5:00

AMRAP 5:00
Buy in 500/400m row
Into AMRAP
30 dubs
15 power snatches 75/55

10 Rounds For time:

500m Bike ( 200m Run )
3 Ring Muscle-ups

TC 20

If you find it hard to keep track of the time while you’re using your Mac, then we’ve got the perfect tip for you. A lot of people don’t know that there is a time-announcing feature on macOS, which essentially means that Mac announces the current time at user-specific intervals.

Here’s the way to set it up:

Open System Preferences by clicking the Apple icon in the upper left corner of your screen.https://techmoran.com/2021/03/09/how-to-make-your-mac-announce-time-for-specified-intervals/
Select “System Preferences” from the menu that appears.
Click “Date & Time” in “System Preferences” in MacOS Catalina or earlier.
Click “Dock & Menu Bar” on MacOS 11 Big Sur or later.
If you are running Catalina or earlier, click the “Clock” tab in the “Date & Time” preferences.
In Big Sur or later, scroll down the “Dock & Menu Bar” sidebar and click “Clock” button.

When you have “Clock” preferences, place a checkmark next to “Announce Time.”
Using the drop-down menu, you can customize it if you want your Mac to announce the hour, half-hour, or quarter-hour time.
Example, if you select “On the quarter-hour,” you will hear the announcements at 2:00 p.m., 2:15 p.m., 2:30 p.m., and 2:45 p.m.
The voice is going to say, “It’s two o’clock” or “It’s two forty-five.”
READ Tips to follow when you’re looking for a new job

Press the “Customize Voice” button to change the voice that speaks the time out loud.
You can choose a male or female voice on the screen, and you can also adjust the speech rate.
As long as you have the volume of your system turned up, you’ll hear the time you’ve spoken at the intervals you set.