Barbell Emom 36min (Light BB)

1. 8-10 Good Morning
2. 8-10 Back Squat
3. 5-10 Power Clean
4. 8-10 Bent Over Row
5. 5-10 Split Jerk
6. Easy Ergo / Rest

5 Rounds For Time:
1min Farmers Carry Hold 22,5/15kg (2 DB)
30 AbMat Sit-ups
10 Deadlifts 100/70kg

3-4 Sets For Q
Ergo 200m
15 Abmat SitUps (weighted)
6 Devils Press
8 Box Step Ups w weight
6 Devils Press
15 Abmat
8 Box Step Ups
Ergo 200m

For Time:
800 Meter Row + 80 AbMat Sit-ups
500 Meter Row + 50 Push-ups
300 Meter Row + 30 Toes to Bar

Time Cap: 15 Minutes

4 x e3m:
4-4-4-4 BB strict press @ RIR 0-1 (1s stop front rack)
6+6 1-leg DB hip thrust @ heavy weight

Overhead Squat, work up to heavy 3RM
+
3x3 @90% of 3RM

E2.30M x 5

5 pull up V.2

Sarjat huomioiden toistoreservi. Skaalaus: banded/low bar

6 x e75s:
3 power clean+3 front squat+3 jerk @80/60kg
-> valitse itselle haastava, mutta hyvällä tekniikalla liikkuva paino.
-> työnnöt mielellään push jerk.
-> liikkeet mahdollisimman tehokkaasti läpi, että jää lepoa.

3 rounds
6-8 strict pull-up / negative pull-up
6-8 strict handstand push-up / negative hspu / box hspu
Rest 2min

PRE-PROGRAM TESTING

For time (timing left and right sides separately):

Arms no wider than snatch grip width. Holding 2.5kg plate, palm facing down. The test ends when arm falls below horizontal, or if compensation occurs (arching in back, shoulders rounding/lifting etc.). Test can also be performed without weight.