EMOM 10

6 Bar over burpee
3 pos. snatch @ 60%

4 rounds for time

• 10 overhead squat @ 42,5kg
• 10 knees to elbows

40 min 30s work, 30 s rest:

0-10min:
Ergo - GTOH

10-20min:
Burpee- push press

20-30min:
DU/SU - goblet squat

30-40min:
Box step ups - Kb Swing

Keep your heart rate lowish. Around 70% of max hr. Work with high quality technique.

Clean Pull x 3 @100% of Clean 1 RM

Valakyykky 4,4,4

Nousevat painot tauot 2 min.

EMOM12
1. 6 tng power snatches @50% from 1rm
2. 4 tng power snatches @60% from 1rm
3. 2 tng power snatches @70% from 1rm
4. Rest

*complete from the beginning in total of three rounds.
*Percentages are just a guideline. Focus more on moving the bar efficiently, adding little bit of weight when the reps are reducing.

For 30 minutes:

2 x hang snatch + 3 x overhead squat

Deadlift
1 x 5 @65% of 90% 1RM
1 x 5 @75% of 90% 1RM
1 x 5+ @85% of 90% 1RM

*percentages counted from 1rm
58,5
67,5
76,5

*If you did these last month - You can add 5 kilos to your 1rm and count from that. If you didn’t and you don’t know your 1rm try to guess it with your coach. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

3 x 6

Tempo 3s/2s/1s

Every minute, on the minute for 15 minutes:

• Snatch x 1