EMOM x 16
1) max cal row
2) max reps power snatch @40/30kg
3) max reps bar over burbee
4) rest

10 min Tekniikka
Varpaat tankoon
Leuanveto
Rintatankoon
Palomiespunnerrus

Open prep 5
6 min amrap
20 Double unders
6 Front squats 45/30kg

5 Rounds,

Each for time
15 Deadlifts 100/70kg
15 Handstand Pushups
20/15 Cal. Row

Rest 2min between rounds

10min ajan
kuperkeikka
bear crawl 10m
lizzard 10m
quadrupped thoracic rotation 10/10
Reverse plank bridge rotation 10/10

CONDITIONING

EMOM x 12 (3 rounds)

1) 7 Hang Power Clean
2) 7 HSPU + 7 TTB
3) 7 STOH
4) 7 C2B + 7 Up&Down

RPE 3 to 3+

Target: unbroken reps each round.

Tailor the reps, loads and movements to hit RPE 3 to 3+

Tailoring Options

HSPU→ lower rep scheme → Pike Push-Up
C2B→ Pull-Up

WEIGHTLIFTING (3/3)

2-position Squat Clean (above the knee/floor). Every 90-120sec x9

1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4

Add 2,5-5% compared to last week.

Deadlift 3x3
1@60%
2@65%
3@70%

Mobility

15m Handstand walk (4 wall climbs)
15 ab rower roll outs
5-8 strict chin ups.
15 push ups