EMOM10

1 snatch high pull + 1 power snatch @60-65%

3-2-2-1 Power Snatch

• 75-80-85-90% of Max Power Snatch

Warm Up
2 rounds

2 min cardio
4+4 squat strech
6+6 single arm plate thrusters
8 scapula pull ups
8 tempo ring rows

Strenght
Thruster from rack or ground 4x5reps@60-70-75-75%
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40+50+55+55% + 8-10 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon
3 rounds for time
30 sec of double unders/single unders
4-5 devils presses
rest until 7:00
3 rounds for time
30 sec of double unders/single unders
8-10 db thrusters

E4MOM x5:
6 back squat (90 / 65 / ~60% of 1RM - from the rack)
4+4 s.a db devil's press (22,5 / 15)
10 / 7 cal row

Tavoitetyöaika: ~2min, TC: 2:30
RPE 8

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TAI Takakyykyn 1RM

EMOM 24 (40sec ON/20sec OFF)
A) Bike
B) Weighted Box Step overs
C) Burpee Broad Jumps
D) Rest

E) Row
F) Farmers Walk
G) Wall Balls
H) Rest

3x3 stopilla v1

3x8 Rengassoutu

7RM Back Squat

2x10 @ -20% of 7RM

3-3-3-3-3-3 Muscle Snatch @ as heavy as possible

• Same weight in every set

AMRAP 20

4 power clean@60/40kg
8 ttb
12 box jump over

20 med-ball cleans (14lbs/20lbs kg)
10 push presses (42,5/60 kg)

Scaled WOD
5 rounds for time:
12 med-ball cleans
8 push presses