Push Press, work up to heavy 3RM of the day
+
2x5 @85-90% of 3RM

EMOM20
1. 14/11 cal row
2. 12-15 hang power clean @40/30kg
3. 14/11 cal row
4. max reps bar over burpee
5. rest

Rpe 4-4.5

Ideana mennä kovaa, mutta vauhdin täytyy säilyä treenin loppuun asti. Skaalaukset: row - cal (max 45s) hang pc - paino

EMOM for 12 minutes of: 3 ”TnG” Power snatches.

*Choose a moderate weight.

Metcon (reps)

AMRAP in 7 minutes of:

1000/800m row
ME Strict HSPU

Rest 3 minutes

AMRAP in 7 minutes of:
2000/1600m bike
ME Strict pull-ups

Accessory:

100 Banded face pulls, split anyhow. - light.
4-5 sets of 15 seated DB tricep extensions. - light.
Rest 60s between sets.

9 x 2x Hang power snatch + 2x Overhead squat @AHAFA
Go every 90s.

Alternate through.

1. 10-15m HSW
2. 50 Double unders
3. 10 shoulder press 50/35kg no rack
4. 1-3 rope climbs
5. Rest

4 Rounds of
8 Hang Power Cleans
8 Front Squats
8 Shoulder to Overhead
8 Toes-to-bar

RX: 60/40kg

4x 2min ON/2min OFF

20/15 Calories
+
Max reps of
(Round 1: DB Snatches 22,5/15kg)
(Round 2: Toes-to-bar)
(Round 3: Box Jump Overs)
(Round 4: Wall Balls)

4x2 Press (deadstop) 82,5->90%

EMOM 10
Clean @ Jerk

-start at 65% and add