Super set A x 3 sets
8-12 weighted or banded push up
5-10 strict pull up
rest 1:30

Front squat
3. 5x3 55-60%

Bench press 5-5-5

Every 5:00 x 4 Sets:
15 DB Push Press @50/35lbs (neutral grip)
12/15 Calorie Row
15 DB Hang Power Cleans @50/35lbs
15 Toes to Bar

• Score = slowest split, so aim for consistency across the sets. Pace those first 2 sets!

1a) DB Floor Press w. neutral Grip: 4 x 10-15. No rest.
- 4 "work sets" with a challenging load for all sets
1b) DB/KB Hammer Curls: 4 x 10-15. Rest 60s.
- 4 "work sets" with a challenging load for all sets

Salainen ylävartalobodi lisäksi,
tähän voi myös varioida jotain omia

EMOM 12
Snatch + Overhead Squat

Snatch Pull 3x3 @95-105% of 1RM Snatch

Rest as needed, use straps if needed.

1) Row/Assault...
2) 3 Deadlift @60-70% + 6 Air Squat
3) rest

2 x 6 min EMOM

EMOM 1.
* Odd min: 8-16 cal row
* Even min: 8-16 pistol squats

2 min rest

EMOM 2.
*Odd min 8-16 cal row
*Even min 8-16 toes to bars

This can also be a light workout, depending on your past week. Scale the reps down, focus on technique.