EMOM 10

2 Hang squat snatch

1-5min @ 65-70%
5-10min @ 75-80%

Keep the weights technical!

Find 5RTM in 12min

then

3 x 5 @ 80% of 5RTM

8min alkavalla minuutilla

1. käsilläseisontapunnerrus, 30-40% max toistoista
2. leuanveto/rinta tankoon, valitse hyvä toistettava määrä

Lisää 1-2 toisto viime viikon toistoihin, tee toistomäärästä haastava.

Max Effort Back Squat
(5-5-4-3-2)-2-2-2-2-2
2min Recovery

2 x 3 (2reps in the tank)
2 x 1 (1rep in the tank)

*clear pause in bottom !!

3 rounds for time. Rest 1min between rounds.

20kg/

20 power clean
20 power snatch
20 backsquat
20 shoulder press
20 frontsquat
20 high pull
20 good morning
15 barbell rollout

For time
(40kg/30kg on the bar)

21 Deadlift
15 Thruster
9 Power snatch

21 Pull up

21 Deadlift
15 Thruster
9 Power snatch

15 Chest to bar

21 Deadlift
15 Thruster
9 Power snatch

9 Bar Muscle up

TIMECAP: 15min

Max effort power jerk
5-4-3-2-1-1-1-1
2min recovery
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
At this point extend your rest to 2min between sets.
1st. 1r @ 95%
2nd 1r @ 100%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real!

Back foot heel on a 15kg plate and slope. Push through the ball of the foot and feel the back leg.
10 RPE 7
10 RPE 8
8 RPE 8
8 RPE 8
6 RPE 9
6 RPE 10

Tempo is 3010 with 60 seconds rest after both legs! Try to stay upright throughout and really try to feel your quads in the movement.

6 - 5 - 3 - 3

Leave 2 reps in the tank every set