EMOM 14 mins
Odd min : 10m Double KB/DB Front Rack Lunges
- should be heavy
- use the same weight each mins

Even min : 2 rope climb ( Scaled : 1 rep)

Squat Clean: 1RM. ( 18 mins )
Rest 2 mins between
– Build to a 1RM in 6-7 sets.

For time:
21 Clusters (70/47kg)
42 Bar Facing Burpees

Timecap: 8 mins

Scaling Option:
For time:
30 Thrusters
30 Burpees
Timecap: 8 mins

Extra Credit:
Front Plank
Who can hold the longest?
6 min timecap

“Gameday”

For total time:
30 Front Squats @70/47kg
30 Lateral Burpees

Rest 5 mins

30 Power Cleans @70/47kg
30 Lateral Burpees

Timecap: 20 mins

Overhead Squat
5x4 reps
- adding weight each set
- rest 90sec

TC:15min

8x4min on/2min of
A) in a 4min window
25/20cal on machine
+ amrap
12 DB snatch 22,5/15kg
6 Box jump over

2min rest

B)Amrap
12 Overhead walking lunges 20/15kg plate
10 Plate ground to overhead 20/15kg

2min rest

C) in a 4min window
300run
+ amrap
6 KB Swings 24/16kg
3 Burpee over KB

2min rest

D) Amrap
9 Sit-ups
6 Air squats
3 Wall walks

2min rest, then start from the top again⬆️

EMOM 10:
3 power snatch + 3 hang snatch
@ technical weights

-> sarjat voi tehdä vähän nousevilla painoilla & jos kulkee, lisätä painoa edellistreenistä
-> touch & go -tyylillä -> keskity tangon tehokkaaseen kierrätykseen

12 min for quality:
10+10 lean away DB lateral raise
8-12 dip
8-12 DDB bulgarian row @ moderate
12-15 BB bicep curl

*dipit voi tehdä bokseilta tai dippitelineellä.

Lean away DB lateral raise:

DDB bulgarian row:

1 RM

Alkutesti