1min: 1x Power clean
2min: 2x Power clean
3min: 3x Power clean
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(Rx: 40-45%/ Front squat 1rm)

High hang snatch build up to a 1RM

Every 6 minutes for 3 rounds
500/400m row
20 dumbbell box step-ups 22,5/15kg
5 wall walks

EMOM x 32

1) bike
2) wall walk
3) shuttle run
4) ttb

Target 45-50 s work time

2min ON /2min OFF

6sets:
10 pull up
20 Db hang snatch@22,5/15kg
*remaining time max calorie row

8 min AMRAP
8 touch and go clean and jerks 50/35kg
8 pistol squats

EMOM12
1. 8-10 dkb bent over row V.1-2
2. 2-4 wall walk V.1-2
3. 10-12 turkish sit up V.1-2

Liikkeet laatua vastaan.

15min for Q:
8/8 bulgarian split squat (quad focus) V.1-2 (2-0-X-1) 8/8 split stance rdl V.1-2 (2-0-X-1)
8/8 pallof press with rotation V.1-2

Liikkeet laatua vastaan.

4sets:

2min ON /1min Off
16 Db hang snatch@22,5/15kg
16 Db goblet squat
* remaining time max sit ups

EMOM x 10

1) 30s row (fast)
2) rest