Squat Snatch Single (2/3)

EMOM x12

1-3@RPE 3 to 3+
4-6@RPE 3+ to 4
7-9@RPE 4 to 4+ (1-2 reps in the tank)

Add 2,5-5% compared to last week.

1 x 5 @65% of 90% 1RM
1 x 5 @75% of 90% 1RM
1 x 5+ @85% of 90% 1RM

*Add 5 kilos to the weight you counted from last time and count from that now. So if your 1rm is 100kilos and you counted your percentages from that last time - now you count from 105. 
If you have no clue about your weights try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 5.

EMOM 12

@ 65% of 1RTM Back Squat

1) 1 x Front Squat
2) 3 x Back Squat

Grace
30 clean & jerks for time 60kg/40kg
Time cap 10min

EMOM 30

1)
Row 10/7 Cal

2)
3 Power clean
3 Front squat
3 Push jerk
@ 55/40kg

2 Rounds, every 2min:

1. 6 Back squat @75%
2. 4 Back squat @80%
3. 2 Back squat @85%

Back squat, 3 x 3, AHAP

1. Wall ball 9/6kg
2. SDHP 35kg
3. Boksihyppy 50cm
4. Push press 35kg
5. Kalorit

1 toisto = 1 piste. 1min suoritusta / liike. Viidennen jälkeen minuutin tauko. 3 kierrosta yhteensä.

Perinteinen joulujumppa. Tonttulakki päähän. Boottishallissa.

2 Rounds:

5 Reps @80%
3 Reps @84%
1 Reps @88%

Rest 2min between each set

4x2 @above 85%