EMOM 16 Work 0:40 / Rest 0:20 ( Max Reps )

Minute 1 : Bike Calories
Minute 2 : Back Squats 45/32,5kg
Minute 3 : Sit-ups
Minute 4 : Deadhang

5RFQ
10 SL Glute Bridges (ea)
3 Max Effort Broad Jumps
stick the landings

5 kierrosta

30 naruhyppyä
max reps tiukat leuanvedot
max aika rengaspito yläasennossa

Front squat 3x5 +1-2,5kg last week
Push Press 5x3 + 1-2,5kg last week
+
4min amrap:
21 power snatch 35/25kg
21 pull ups
Amrap row for cal
4min rest
4min amrap:
15 power snatch 40/30kg
15 TTB
Amrap row for cal
4min rest
4min amrap:
9 Power snatch 50/35kg
9 CTB
Amrap Row for cal

Choose ONE of the following sports

Swim Repeat 200m, recover :45s until form/pace deteriorates
Bike Repeat 200m, recover :45s until form/pace deteriorates
Run Repeat 200m, recover :45s until form/pace deteriorates
Row Repeat 200m, recover :45s until form/pace deteriorates

Juoksu,

3 x 400m (talon ympäri), Työ:Lepo 1:1

3x100 m skillmillissä, Työ:lepo 1:2 (1 juoksee, 2 lepää)

6 DL (80/55) + 9 HSPU

Ylöstyöntö, 6x3

Clean & Jerk
EMOM 20
1. 2 Squat cleans @60% of C&J 1RM
2. Rest
3. 2 Clean and jerks @60% of 1RM
4. Rest
Drop each rep