Every 90s. for 10 sets

1x Power Snatch + 2x Overhead squat

-Kevyt paino

12-15min with light weight:
2 clean pull + 1 hang squat clean + 2 thruster + 2 split jerk behind the neck

Huom! Kevyt ja tekniset painot.

EMOM12 1 C&J @max 55-65% of 1RM

Huom! Tekniset ja semi kevyet painot.

SATURDAY SMASH!!!

5rounds:

40s ON /20s OFF
1) c2bike
2) air squat
3) row
4) box jump over
5) ski
6) sit up
7) echo
8) MB reverse lunge
9) up&down
10) shuttle run

Nousu raskaaseen kolmoseen
(5×3)
V1-V0.5

EMOM 5:
3 squat clean @moderate

4 x e90s:
5 hang power snatch above knee @moderate

Deadlift, work up to heavy 5RM
+
2x5 @85% of 5RM

E3MOM x5:
reps: 4-3-4-3-4
- RIR 1-2 viimeisillä sarjoilla
- prosentit:
-- 4 @ 82-88%
-- 3 @ 85-91%

E4M x 3 (For quality)

10 alt. DDB box step up
8-10 ring push up/db push up
12 alt. KB gorilla row
3/3 half turkish get up

4x
2min ON/2min OFF
alt A and B

A. AMRAP of
4 Shoulder to Overhead 60/40kg
8 Bar Facing Burpees
24 Double Unders

B. 20/15 Cal Row
15 KB Swings 24/16kg
+ Max Box Jump Overs in the remaining time

1 RM

Päivän paras!