EMOM16:

1. Muscle snatches x 10 reps
2. Rest
3. Sumo deadlift x 6 reps (heavy load)
4. Rest

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.

500m row/400m run/1000m bike

Then normal warm up

Core strength
25 sit ups
Accumulate 5:00 plank hold
25 sit ups

*everytime you break the plank do 20 sit ups

For time:

Row 1200/1000m
21 Thrusters 42,5/30kg
15 Snatch 42,5/30kg

Bar Muscle Up
IceCream Maker

Lepopäivä<3

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 10 Elevated Calf Raises + 10 Tib Raises
MIN 2 - :45 Kneeling to Sit Stretch
MIN 3 - :45 Quad Roll

*Start in a kneeling position, on both knees. With big toes touching and laces towards the ground, slowly sit hips
back down towards heels.

45min easy bike erg

A,
Split Jerk 3-3-2-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 2 - as many reps/distance as possible in 16 mins of:
Kettlebell Farmers Carry, 32/24kg, 4 mins
Burpee Pull-up, 4 mins
Kettlebell Front Rack Carry, 32/24kg, 4 mins
Hang Clean & Jerk, 84/57kg, 4 mins

Complete in teams of 2. Work together sharing the work any way they want to accumulate max reps or distance.

C,
For quality:
3x 12 Weighted Sit-ups, pick load
3x 12 L/12 R Teapots, pick load

3-4 Sets of 8-12 Reps:
A. "Lu" Raises
B. Barbell Lateral Lunge
C. Ring Dip Support Hold (To Failure)

*Repeat from 6.21.22