2 Rounds:

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

Rest 2min between each set

EMOM 12

1 ) 30s L-SIT
2 ) 30s Hollow Rock
3 ) 30s Abmat Sit-Up

5x5 Good Mornings

3 kertaa deadlift, 65-70% DL maks.

10 - 10 - 10

Lepää n. 2-3 min.

back squat

4x8

(E3MOM / 1-3reps in tank)

Pause Snatch at knee x 2 + Snatch x 1.
Rest 1:30-2:00 between efforts

Power clean triples for 10 rounds. One set every 90 seconds.

2 Kierrosta, 2 min work/ 1 min rest. Vaihda A, B & C:n välillä:

A: 10/8 cal row + 5 push-ups
B: 5 GTOH 70/50 + 5 laterl burpees over bar
C: 10 DL 70/50 + 5 kipping HSPU

Every 90 seconds x 10
3 power cleans
3 front squats
3 push jerks

*Same weight as last week!

Thruster 5 x 3

• first rep from the floor