16 minutes, on the minute every other minute:

• 6 push presses

For Load:
3 - 3 - 3 - 3 - 3 - 3 - 3
Back Squat
- Rest 4:00-5:00 between sets

1 Snatch @ 80%

EMOM 8 MIN
5 RING DIP´S

4x2 @above 85%

EMOM15:

• 1 x clean & jerk

Work your way up with the weights!

post workout
On a 10:00 on clock:
Perform 100 wall ball shots as fast as possible!

12 EMOM

1. 5-10 strict pull-ups
2. 5 bench presses 60-80% bodyweight
3. Rest

EMOM12
1. 6 tng power cleans & power jerks @50% from 1rm
2. 4 tng power cleans & power jerks @60% from 1rm
3. 2 tng power cleans & power jerks @70% from 1rm
4. Rest

*complete from the beginning in total of three rounds.
*Percentages are just a guideline. Focus more on moving the bar efficiently, adding little bit of weight when the reps are reducing

5 Rounds
A1) Back Squat x 5
6-0-X-1
Rest 1:30
A2) Gorilla row x 8+8
2-0-X-0
Rest 1:30

Vapaaehtoinen apuliike:
3 x 10+10 kb front rack lunges
(Voit käyttää yhtä tai kahta kuulaa)
GO heavy!