EMOM x 5

3 snatch balance

40-50% of 1rm snatch BE FAST!!

A) Clean & jerk
3x 3+3 power clean & split jerk
3x 2+2 power clean & split jerk
3x1 power clean & split jerk
@65-85% 1RM

B) 3 rounds for quality
10 side plank lifts + 10s hold (right)
10 side plank lifts + 10s hold (left)
40s double KB/DB overhead carry

PERFORMANCE

EVERY 2:00 x 5 SETS
20/15 Cal Row/Bike/Ski
3 Front Squats (90/60)
-Rest w/ Time Remaining-

---

FITNESS

EVERY 2:00 x 5 SETS
15/12 Cal Row/Ski/Bike
3 Front Squats (moderate)
-Rest w/ Time Remaining-

• RPE 9
• Video: https://vimeo.com/929449969?share=copy

E2:30min x 4

3 front squat V.1

Huom! Paino huomioiden toistoreservi.

Mobility

EMOM4 - easy weight
3 Power clean + 3 front squat + 3 STOH

Huom! Tekniset painot.

EMOM10 3 Power clean + 3 front squat + 3 STOH

RPE 3.5-4

RX: 60/40kg Scaled: 50/35kg

Huom! Ensimmäinen proge joten painon pitää olla maltillinen. Fokus liikkeiden tekniikassa/taloudellisuudessa.

E2.30M x 4

6 deadlift V.2

Huom! Huomio toistoreservi. Hallitut TNG toistot.

40min for Q:

400m run @75% effort (VK1 alue)
3/3 TGU
12 alt goblet cossack squat
6/6 Split stance KB clean
10 Hollow body KB pull over

RPE 3-3.5

Huom! Pidempi kevyemmän intensiteetin harjoitus.

5 sets of
4 Touch and Go Clean & Jerk, work up to heavy sets

For time
5K Row or. SkiErg

Or.

10K BikeErg