500 juoksu
40 abmat
30 RV 40/30kg
20 valakyykky
10 C2B
20 valakyykky
30 RV
40 abmat
500 juoksu

EMOM 10

4 squat snatches 65-70% 1RM

-saat päättää onko tng vai sitten nopeita singlejä.

Every 5:00 x 4 Sets:
20 KB Snatch @24/16 (10/arm)
100 Meter Run / 100m Row
20 USA Swing @24/16kg
100 Meter Run / 100m Row
20 Ring Rows / Bar Rows

Few heavier reps of power snatch & overhead squat then,

Every 3 min for 15 min
3 power snatch + 3 overhead squat

Adding weight every round if form is on point

Conventional Deadlift against a band: 5-4-3-2-1+. Rest 2:00
- build to a 1RM.
- Option: 6 x 3 (with a band if possible) at a moderate weight.

5 x 3

Back Squat: 5-4-3-2-1+. Rest 2:00
Build to a 1RM

• Option: Sets of 3-5 adding weight form permits

EMOM 10

-3 squat snatches 50-60% 1 RM

-nopeita singlejä tai TNG tyyliin. Saat itse päättää.

15min easy pace run/ machine

Shoulder press
5x45%
3x55%
1x65%
12x 70%