EMOM 10

3 Power Snatch @ 50% 1RTM

TNG

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.

3 rounds, tempo 3101

• 10-15 bulgarian split squat
• rest 60sec
• 10-15 single arm dumbbell row
• rest 60sec

6 kertaa, 80-90% clean max:

1 clean pull + 1 clean

Lepää 2-3 min.

Complete as many rounds and reps as possible in 10 minutes of:
Shoulder to overhead, 5 reps
Deadlift, 10 reps
15 Box jumps

@ 52.5/35kg

5 super sets of

• 12 db bench press
• 8 chin ups

rest 2min between sets

E90s x 9

hang snatch
3-3-3
2-2-2
1-1-1

1 x Deadlift 150/100kg
3 x MU
6 x Box Jump 75/60cm

Practice:
•Back Squat
•Front Squat
•Overhead Squat

EMOM 12 @ 30/20kg
1) 6 BS
2) 6 FS
3) 6 OHS

1) 10/7 Cal Row + 10 V-Up
2) 8 Burpee + 8 KBS
3) 6 Box Jump + 6 HSPU