10 min Emom
2 Snatch 75-80%

1) Hang Squat Snatch: 12 Minutes performing sets of 2. Rest 60-90s between sets.

2) Front Box Squat: 8 x 3 @65-70% of 1RM Front Squat, every 60s.
- Parallel box (should be the same as last week.)

75 Sit ups + 3min. Plank hold

Etsi päivän maksimi,

2 x rive + 2 x etukyykky + 2 x splitjerk

12 minutes to find 2 RM C&J

Back squat

3-5-7-5-3

SO 3:30

Alternate
1. 8 double db strict press 22.5/15kg
2. 8 Chin ups
3. 15 hollow rocks
4. 15 skull crushers 25/15kg
5. 15 bicep curls 25/15kg

Metcon (quality)

2 rounds of:

10 min row with increasing stroke rate every two minutes:

0-2 @ 24 spm
2-4 @ 26 spm
4-6 @ 28 spm
6-8 @ 30 spm
8-10 @ 32 spm

10 minutes active recovery on the c2 bike @ 50-70rpm, low damper setting

Accessory:

5 Rounds for quality:
15m waiters walk, right hand up
15m waiters walk, left hand up
15 Push-ups

Rest as needed. Waiter’s walk with 2 KB/DB. One is resting on the shoulder while the other one is overhead.

Finish: 100 light barbell bent over row. Split anyhow.

12 deadlifts 100kg/70kg
12 ring dips
12 celans 60kg/40kg
12 HSPUs
12 Thrusters 42,5kg/30kg
12 pull ups

EMOM 9:
1: 5-10 HSPU
2: 20 wall ball
3: rest

EMOM 9:
1: 5-10 pull up
2: 20 KBS
3: rest

EMOM 9:
1: 5-10 T2B
2: 15 burpees
3: rest

Depending on what you want focus, either strict movements = pure strength or kipping movements = stamina/endurance.