EMOM 16

Even : 1 x Heavy Shoulder press
Odd : 8 Sumo Highpull w/ 24/16kg Kettlebell

Find 1RM OTD shouder press, In Eight rounds.

Power clean + 2 jerks. As heavy as possible in 15 minutes.

EMOM 10
3 squat snatches 70-72,5% 1RM
-saat päättää onko tng vai sitten nopeita singlejä

Power Snatch: 1RM in 8-10 sets. Rest 2:00

• Sets should look like: 3-2-1-1-1-1...
• Option 1: 8 x 2 @light. Rest 90s.
• Option 2: Sumo Deadlift up to a moderate triple.

3 rds for time
Run 400m
20 Single arm DB S2OH (10/10)

TC: 12 min

L1: 25/17.5kg
L2: 27,5/20kg

Partner Amrap 10

Parilla voi olla kaksi eri tankoakin, mutta pyritään tekemään samalla. Painot 60/42,5

30 DL
20 Hang power cleans
10 lateral burpees over the barbell

Toistot puoliksi, mutta sarjapituudet voi päättää itse.

400m run @ 80% pace
10 power snatches @25/35kg
10 bar over burpee
10 thruster @25/35kg
10 toes to bars
goal is to do 4-5 rounds
time cap 40 minutes

20 Mins working on progressions
False grip
Low rings
Banded
Jumping
Strict
Eccentric

Back Squat 5 RM OTD.

In 20 minutes.

(10x empty barbell, 10x20%, 10x30%, 8x40%, 6x50%, 5x60%.....)

30-60sec active hang,
10-30sec Chin over bar hold,
10-30sec Hollow hold,
10-30sec handstand hold,
10-30sec L-sit hold