EMOM x 10
2 Snatch
- start ~@ 70% of 1RM snatch
Add if it feels good, but stay away from failure

4x4 Snatch Pull @ 120% of 1RM Hang Snatch

• 2min rest between sets

DELOAD WEEK

A) 4 sets
8+8 staggered stance deadlifts
12+12 box step downs
Rest 2 min

B) On the minute for 16min
1: 16 top down alternating dumbbell bench press
2: Rest
3: 8+8 one arm ring rows
4: Rest

20 Min EMOM
1. 5-10 strict HSPU
2. 10 strict t2b.

1.6km Run (löyly and back)
4/3.5km Row
1.6km Run

Time cap 34 Minutes

4 Rounds for time;
10m HSW / 10-20wall hand release scaled
12 t2b
24 DB snatches 22.5/15kg

Alternate through.
1. 5-10 pull ups
2. 10 shoulder press 40/30kg or 10-15 KHSPU
3. 30-50 DU’s

5x
New interval every 4th minute
12/9 Cal.
9 Bar Facing Burpees
6 Power Snatches 60/40kg

EMOM8 w/partner, "YGIG rounds"
3 Heavy front squat
remaining time max cal bike/echo

Result: total cals

Rx:70/50, advanced: 100/70
Parit tekevät vuorotellen, 4 kierrosta/hlö.

RPE 9

5 x 2min on/1min off

30 du
5 burpee over line
10 sit up

Rpe 3-3.5 Ideana löytää vauhti mitä pystyt ylläpitämään semi helposti. Huomio rpe.