EMOM 12 min.
1: 6/6 kettlebell snatch
2: 12 target burpee
3: 15/12 calories bike/row/ski
4: rest

-2 min. rest-

EMOM 12 min.
1: 6/6 kettlebell thruster
2: 12 box jump over
3: 15/12 calories bike/row/ski
4: rest

-2 min. rest-

EMOM 12 min.
1: 6/6 kettlebell front rack lunge
2: 40 “ gun walk @15/10kg plate
3: 15/12 cal. bike/row/ski
4: rest

Warm up(10)
3rds
100m
5 plyo jump
10 single leg dl
5 plyo jump
10 knee grab

WRK(20)
WRK for 20:00 minutes
4 bent over rows/ring rows/pull ups
200m walk/jog/run
8 overhead tricep extension
200m walk/jog/run
16 sit ups

Finisher
50 russian twist
1:00 chest opener
1:00 IT stretch

Warm-up:

3x
15/12 Calories row
10 Hang muscle snatches
10 Overhead squats
10 Snatch grip press behind the neck
20 Starfish crunches
5 Box jumps

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Snatch & Clean and jerk

A) Snatch

2 x 3 @ 70-75%
2 x 2 @ 75-78%

3 x 1 @ 78-82%
*Rest 1-2 min between sets.

B) Clean and jerk

2 x 2 @ 70-75%
2 x 2 @ 75-78%

3 x 1 @ 78-82%
*Rest 1-2 min between sets.

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C) Back squats

Back squats
2x6 @ 65%
2x6 @ 68%

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D) Bonus:

5 x 12 Strict banded pull-ups

3-4 Sets of:
10 Snatch grip sotts press behind the neck
10 “Lu raises”
5 High box jumps
Rest 1-2 minutes between sets.

Core:
5 x 1:00 min Sandbag bearhug hold

EMOM 14

EVEN : 8 thursters (kuormaa saa olla)
ODD : 10 double unders / 60 singleunders

Basic Condition 60 minutes.

20-22-24-26-28-30
Row
Echo Bike
*every 6 min
5 C2B
15 Air Squat
10 TTB

5-10min Row/Bike/Ski/Run
Then 2-3 rounds:
3 Skin the cats
20m Overhead walking lunge
(with 10-20kg plate)
8 GTOH (with 10-20kg plate)
5 Burpees on plate

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2 rounds of Banded shoulder
flow

Kapea penkki 3x1
-90% viime viikon Max1:stä

Pystypunnerrus otsalta 5x5
-kapea ote

Vipunostot eteen tangolla 5x15

EMOM 10
1. 6 Front squat
2. 10 DB/KB press

A: Snatch pull max.
B: Squat snatch 3x3
C: Squat clean+ double front squat + split jerk 3x3

Strength

Bench

Strength 3*5
Hypertrophy 3*8

Accessory

3 sets of
8-12 DB bench
8-12 Bent over rows

Workout

10-9-8-7-6-5-4-3-2-1

Floor press@75% bodyweight
Strict pull ups