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

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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

3 sets of
8/leg Back Rack Lunges
6-8 Strict Chinups

Complete 999 cals on the Assault Bike!

Pohjenousu 1 jalalla 3 x 6-12

Floor Press in Bridge
3x8

• Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.
• RPE 7-8
• Week 2 of 6

On the minute for 9min
1. 12 double DB deadlift 2x22,5/15
2. 9 double DB hang power clean
3. 6 double DB push press