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EMOM 10

Even: 2 x Hang squat snatch
Odd: power clean + 2 x push jerk

same weight

"Karhun reidet"

10 Back squat (RX: 100/60kg)
50 KB-Swing (RX: 32/24kg)
20 Front squat (RX: 85/42,5kg)
40 Box Jump
30 OHS (RX: 60/30kg)
30 Sit ups

Push press 5x5 (85%1RM)

1a) Medium Grip Bench Press: 5 x 5, adding weight each set. Rest 60s-120s.
- Rest longer as the weight gets heavier.
- Option: 5 x 5 with one weight for all sets.
- Class does floor press

1b) Strict Inverted Rows: 5 x 8-10. Rest 60s.
– change grip every set ie. pronated, supinated, wide, close.
– Option: wear a vest + elevate feet (makes harder)

Row
6x 500m
Go hard

EMOM x10:
1.) DU
2.) T2B

Rest 3min...

EMOM x10:
1.) Row
2.) Burpee

Rest 3min...

EMOM x10:
1.) Ab
2.) HSPU

For Max Reps:
3:00 of DB Renegade Rows @50s/30s
3:00 of Banded Pushdowns (or Max Calories Ski Erg)
3:00 of Barbell Curls @ 20/15kg barbell
3:00 of Hang Muscle Cleans @ 20/15kg barbell
3:00 Max 20m. Trips of Front Rack Carry @24/16kg

For time:
30-20-10
Alt. DB Snatch @ 50/35
Kipping Pull-ups
Calorie Bike/Row/Ski

• 12:00 Time Cap
• Rx+: C2B Pull-ups, Cals on Ski Erg

EMOM 4:00
2 Jerks @75%

EMOM 4:00
2 Jerks @80%

• Split or Push Jerk, your choice

20min EMOM
1-3 Pull-up
3-5 Kipping leg raises
5-7 Box jumps
Intensity level 3