EMOM x 8 MINUTES
MIN 1 - 3-5 Front Squats
MIN 2 - :40 Jump Rope Practice

• Start light and build slightly past workout weight.
• Option to practice singles, doubles, triples, or crossovers

5 x 2-position snatch, 75 % of 1 RM

(above the knee, from the ground)

2 rounds

4min AMRAP
12 deadlift 42,5/30
9 hang power clean
6 shoulder to overhead

2min rest

4min AMRAP
15 squat
12/10 cal row

2min rest

1. 15 db floor press 2x22.5/15
2. 10 strict pull ups
3. 15 hollow rocks

Deadlift
4-4-4-4
- Start Heavy and build to Heavy+. Heavier than last week if possible
- these are touch n go reps

For time :

Row 30/21 Calories

Rest 3 minutes

Bike 30/21 Calories

PERFORMANCE
AMRAP x 8 MINUTES
3 Strict Handstand Push-Ups
3 Power Cleans @85/57.5kg
6 Strict Handstand Push-Ups
3 Power Cleans
9 Strict Handstand Push-Ups
3 Power Cleans
12 Strict Handstand Push-Ups
6 Power Cleans
15 Strict Handstand Push-Ups
6 Power Cleans
18 Strict Handstand Push-Ups
6 Power Cleans
21 Strict Handstand Push-Ups
9 Power Cleans
And so on...

---

AMRAP x 8 MINUTES
3 Hand Release Push-Ups / Incline Push-Ups
3 Power Cleans @60/42.5kg
6 Hand Release Push-Ups
3 Power Cleans
9 Hand Release Push-Ups
3 Power Cleans
12 Hand Release Push-Ups
6 Power Cleans
15 Hand Release Push-Ups
6 Power Cleans
18 Hand Release Push-Ups
6 Power Cleans
21 Hand Release Push-Ups
9 Power Cleans
And so on...

• RPE 9
• Compare also here
• Daily Video: https://vimeo.com/792409040

Emom9
1. 4-8 Strict pull up/Banded strict pull up/Low bar
2. 4-8 Butterfly pull up/ Kipping Pull up/Banded kipping pull up/ banded kip swing
3. Rest

Push jerk stamina 4×10

2 rnds
1:30 erg ( 1:00 easy, 30 sec moderate)
3+3 kneeling wall hug

4 beat swing = (kip swing)
6 banded seated lat pull down

Then:
Pull up progression 10-15 min

1.Boxin avulla haetaan liikerataa kippi leukoihin. Jos kippileuat sujuu, voit harjoitella boksin avulla liikerataa perhosiin.
Kippi leuka:

Perhosleuka :

2.
Kippi harjoitus :
Beat swing
2 beat swing + 1 high kip
2 beat swing + 1 kipping pull up(scale: kip)
2 beat swing + 1 kipping pull up(scale :kip) + 2 beat swing

Movement prep before workout:

1-2 rnds:
10 Du
1 wall walk
2 hspu
3 t2b
4 push up
5 Burpee to target