18min: (up to max 60% of 1RM C&J)

1 clean pull
1 power clean
1 squat clean
1 front squat
1 thruster
1 push press
1 push jerk

Huom! 18min aikaa harjoitella kompleksia. Riittävät palautukset sarjojen välissä, jotta laatu säilyy (1-2min)

E1.30M x 6

4-6 strict chin up V.0-1

Skaalaukset: Low bar chin up/banded

15 Min EMOM
Alternate;
1. Handstand hold 30 secs
2. 15 Hollow Rocks
3. 15 superman rocks

Push Jerk
6-4-2 | 4-3-2

• Start Moderate and build to Mod-Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).
• Week 3 of 5
• RPE 9

4 x alkavalla 5 minuutilla

5 yleisliike kpn yli
10 kp tempaus riipusta
15 istumaannousu
Loppuaika laite rauhallisesti

EMOM5 - easy weight
2 Snatch high pull + 2 hang muscle snatch

Huom! Tekniset painot. Emom toimii lämmittelynä raskaampia nostoja varten.

E1.30min x 6
3 sets: 1 Snatch high pull + 2 hang power snatch
3 sets: 1 Snatch high pull + 1 hang power snatch

Up to max 80% of 1RM snatch

3x
3x v2
2x v2-v1
1x v1-v0

Emom 10

2x 65+%

Back Squat for load:
#1: 10 reps

ON A 22:00 RUNNING CLOCK.
20 Ring Muscle-Ups/20-40 Strict Pull-Ups / Self Assisted Pull-Up /
60 Deadlifts @100/70kg
80/60 Cal Bike/Row/Ski
240 Double Unders/360 single unders
Partition as needed. Can start and mix movements in any order.
RPE 7