Squat clean thruster (1RM)

EMOM x 10

4x 2 hang power clean + 1 jerk
6x 1 hang power clean + 1 jerk

Push Press 4x4

Within 15MIN:
8 Back Squat
*Build from empty bar
to a heavy and good set of
8 reps. Rest 2min.
*Lift in pairs

Clean pull 4x3

6 kertaa Overhead squat, 80% OHS maksimista:

2 - 2 - 2 - 2 - 2 - 2

Lepää 1-2 min.

20min AMRAP:

• 10 Push Press (N 40kg / M 52,5kg)
• 10 Swingi (amer.)(N 16kg / M 24kg)
• 10 Boksihyppy (N 50cm / M 60cm)

In 20 minutes:

Clean 5 x 3

• use more weight (2,5-5kg) than last time
• same weight in all sets
• these should still feel manageable

The Bar Muscle Up

Activation:
-Lats

Practice:
-Jumping Bar MU
-Straight Arm Jump
-Pulling to Chest -> Abs -> Hip
-Gymnastic Kip

EMOM 6
1-4 Bar Mu

3 stations, rotation on the minute.
A) Row or Assault
B) Burpee
C) sit-up + air squat.
Coach flips a card from a deck every minute and athletes does as many reps as the score of the card is. Aces are 14, kings 13, queens 12, jacks 11. Total time of workout is 52min.