EMOM 12

1 minute : 3 x Hang Power Snatch 65-75%
2 minute : 2 x Power Snatch 65-75%

A) Hang squat clean & split jerk
3x 3+3
3x 2+2
3x 1+1
@60-65%+

B) 3 rounds for quality
3 clean pull @85-100% 1RM clean
20 russian twist (weighted)

On the minute for 7 rounds
1. Weighted box step-up 22,5/15
2. Easy bike erg or echo bike
3. 30 double under + AMRAP alt. v-up
4. 2 wall walk + AMRAP banded straight arm pull-down

45s work
Keep steady pace through the workout

AMRAP 12
15 KB Swings 24/16kg
12 Goblet Squats 24/16kg
9 Box Jumps
6 Toes-to-bar
3 Wall Walks

Back Squat 8x2

Rest as needed

RPE 4

5x push press + push jerk + split jerk. Use 75-85% of your 1RM push press.

Shoulder press (Wendler week 4 deload)

Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5

The % are calculated from 90% of your 1RM!

*Tällä viikolla deload- viikko Wendlerissä
*Ensi viikolla alkaa uusi 4 vko sykli, jolloin lisätään painoja

For time 10!
Wall ball 20/14
V-up

Shoulder Press 5x5 @80%+

Superset
The Superset continues until you accumulate 40reps on the floor press. Aim for 8-10 reps per set.

DB Floor Press
Accumulate 40 reps. Rest 45s.
Strict Pull-up
Accumulate 15-20 reps. Rest 45s.
- sets of 3-5 should be challenging, add weight if needed