EMOM10
2 Squat snatch @70-75%

Huom!
Toistot pitää olla teknisiä!

Accessory
8min for quality
10 hollow rock
10 arch rock
10 banded straight arm pull-down

3 SETS
5 Hang Muscle Snatch
7/7 Barbell Split Stance RDLs
-Rest As Needed b/t Sets-

• Keep weight Light for all 3 sets.
• RPE 5

Every 2.30min x 4
3-3-2-2 AHAFA

DELOAD WEEK

A) Ring muscle-up technique

B) 3min on / 1min off for 4 rounds
3-5 ring muscle-up
20 sit-up
AMRAP easy erg

For time
100 burpees

Every even min: 8 toes to bar
Every odd min: 15 KB swings 24/16

EMOM x 32

1) row
2) 20-40m sandbag carry
3) ski
4) 1-3 rope climb

AMRAP 15

10 GTOH 42,5/30kg
10 Box Jumps 24/20"
7 Pull-Ups

Rest 60 sec between rounds.

EMOM x 8-12
1) bike
2) 5 deadlift + 5 muscle clean + 5 push press
3) bike
4) 5 ring row, 5 push up, 5+5 reverse lunge

10min EMOM (30s on / 30s off)
1. Row for cal
2. Wall ball 20/15

Rest 5min

10min EMOM (30s on / 30s off)
1. Echo bike / bike erg for cal
2. Double under