4 - 4 - 4 - 4

TM (1 rep reserve every set)

Clean + Clean & Split jerk

3 x 1 @ 70%
2 x 1 @ 75%
2 x 1 @ 80%

EMOM 35

1. Row 15/10cal
2. One arm farmers carry 15/15m
3. Box over burpee 10
4. DB snatch alt. 14
5. Rest

@80% effort

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