EMOM 10

1 minute : 1 x Spint (Logolta toiseen päähän)
2 minute : 5 Box jumps

3 sets:
5-15 strict pull up/ring row
12-16 Double KB/DB box step over
15-25 wall ball

Toinen tekee aina kokonaisen kierroksen kerrallaan!

Clean

Technique
With PVC and barbell
- Deadlift
- DL & Shrug
- Shrug & pull
- Muscle Clean
- Pull & receive
- Power clean
- Squat clean

Clean complex
10 min for quality:
1 squat clean

3 rounds
300 m row
20 air squats

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Struct C2B Pull Ups 5 reps
Strict Ring Dips 5-7 reps
Double DB Overhead Squats (light weight) 10 reps
Parallettes L-Sit 0:30

A,
1 Snatch, pick load

Every 1 min for 9 mins.

mins 1-3: 65% 1RM
mins 4-6: 70% 1RM
mins 7-9: 75% 1RM

B,
Every 4 mins for 20 mins do:
11 Box Jump Overs @60/50cm
9 Bar Facing Burpees
7 Front Squats,@61/43kg
5 Muscle-ups

C,
5 rounds for quality of:
Kettlebell Farmers Hold, pick load, 20 secs
Double Kettlebell Front Rack Hold, pick load, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs

Rest 30 secs between each round OR see if you can go unbroken.

In Teams of 2

AMRAP 20
3x Snatch
6x Overhead squat
12x Bar facing burpee
(35kg/50kg)

’Switch after one full round

5 Rounds for time:
20x 1KB Swing
20x 1KB Push press
TC: 10min

3 sets:
1 hang squat clean + 2 touch and go squat clean

3 sets:
1 squat clean

40s row for calories
5-8 kipping pull-ups or jumping pull-ups

*TC 15-20min

2×2x 1+2@barbell, 1+2@up to the maximum of the day , rest btw sets 2min