EMOM12
1. 20-30s Star plank (R)
2. 20-30s Star plank (L)
3. 6/6 Single leg DB glute bridge (2s pito)
4. 10-12 Dual DB bicep curl

Skaalaukset:
Star plank->side plank

EMOM5
1 Clean pull + 1 Hang squat clean + 1 Split jerk with 2s pause at the catch
@light weight

Deadlift

4-4-3-3

1-3 reps in tank

AMRAP x 10 MINUTES
15 Box Jumps (60/50cm)
10 Russian KB Swings (24/16kg)
10 Burpees
RPE 7

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
MIN 2 - 12 Alt. Bird Dogs**
MIN 3 - 5 Slow Up-Dog to Down Dog
*Stand on an Elevated Surface.
**Focus on keeping ribs pulled down towards hips when arm/leg is extended.

Build to a 1-Rep Snatch (15-17 mins )
or
Technique Practice

Emom 6

1) 30s Max kalorit
2) 30s Max T2B

2min tauko

Emom 6

1) 30s Max Burpee
2) 30s Max Istumaannousu

2min tauko

1) 30s Max Raakarive 45/35kg
2) 30s Max Eturäkkiaskelkyykky 45/35kg

2-3rounds:

12 Double Db bench
8 ring row / Scale up with vest
30+30s side planks

8x2 Back Squat
Use the same Heavy Weight for All Sets
RPE 9
Week 4 of 6

PERFORMANCE
AMRAP x 10 MINUTES
10 Hang Power Snatch (35/25kg)
10 Burpees Over Bar
20 Sit-Ups

-Rest 3:00-

FOR TIME
30 Hang Power Snatches
40 Burpees Over Bar
50 Sit-Ups*
*GHD Sit-Ups Optional.

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FITNESS
AMRAP x 10 MINUTES
10 Hang Power Snatch (light)
10 Burpees
15 Sit-Ups

-Rest 3:00-
FOR TIME
20 Hang Power Snatches
30 Burpees
40 Sit-Ups

• RPE 8
• Video https://vimeo.com/905529876?share=copy

20 Minutes Of :

10 Gorilla Row
5 Snap To Hollow
15-20 Banded Bicep Curls
8-10 Tension Swing
1-3 Reps. Kipping Movement