EMOM 18
1) 5 Power Cleans @70/47,5kg
2) 12/9 Calorie Bike
3) 6 Strict Pull-Ups + 12 Push-Ups + 18 Air Squats

Squat snatch e90s x9

3-2-1
3-2-1
3-2-1

With partner: Row 250 - 500 - 750 - 1000 - 1250 - 1500m

• one rests while the other one rows
• same pace throughout

Six rounds for time of:
30 Air Squats
19 Power clean 42,5/60kg
7 Strict Pull-ups
Run 400 meters

6 - 5 - 3 - 3

Leave 2 reps in the tank every set

12 min emom
0-4 min back squat x 4 @ (40-50%)
4-8 min front squat x 3 @ (40-50 %)
8-12 min overhead squat x 2 @ (40-50 %)

12 min emom
0-4 min push press x 4 @ (40-50 %)
4-8 min push jerk x 3 @ (40-50 %)
8-12 min push jerk behind the neck x 2 @ (40-50 %)

Täydellinen liike! Saa tulla hiki, mutta ei ole maksivoimatreeni. Tee tarvittaessa vaikka pelkällä tangolla.

EMOM 10

1) 15/12 Cal
2) 12 Gorilla Row (KB)

Work up to heavyish 5

for time

• 21 thrusters 42,5kg/30kg
• 21 pull ups
• 15 full clean @ 60/42,5kg
• 15 ring dip
• 9 deadlift @ 100kg/70kg
• 9 hspu

For 10 min:

• If you are afraid of doing a handstand against wall or can’t go to the wall in a controlled way: practice headstand.
• Solid work with handstand against wall: practice free handstand or handstand walk.

For 10 min, choose one from below:

• 5x6-8 dumbbell press with a 3 sec pause at the top. Push your shoulders up during the pause.
• 5x15-45 s handstand hold facing the wall. Push your shoulders up. If you get tired and can’t push all the way up, it’s time to rest. Try to keep the time constant for all sets.

Compare your result to 12.11.2015. Try to get one more rep/use bigger dumbbells/spend a few seconds more in the handstand.