EMOM 40

1) 12-15/10-12 Calories
2) 10 Goblet Squats + 10 KB Swings
3) 5-10 Ring Rows + 5-10 Pushups
4) 8-12 High Box Jumps
5) 45sec of Double Unders
6) 6-8 Single Arm Devils Presses
7) 15-25/Side Russian Twists
8) Rest

AFAP (As Fast As Possible)
for time
75 Power Snatches 35/25kg

• Compare results to: 13MEI2015

Back squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max

Obs.: You will have three attempts to successfully lift the heaviest load on each. The heaviest lifts, usually the third attempts, are combined to generate your Total. There is no time limit, but the athlete must complete all three attempts for one lift before they can move to the next movement.

Front squat 6 x 3 reps @ 80 %.
Rest 2-3 mins between sets.

60-48-36-24-12:
Double-unders
30-24-18-12-6:
DB/KB power cleans (15/22,5kg)

4 rounds, quality focus;
10 Hang Power Cleans @42.5/30
2:00 Bike/Row/Ski
15 Unbroken Wall Balls
1 x Stairs
- Goal: Sustainable pace, bar loading should be light

"Ecod"
3 x AMRAP 4, resting 4:00 between:
15 Burpee Box Jump Overs (24"/20")
21 Power Cleans
27/21 Calorie Row

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

Kilos:
Round 1: 61/43
Round 2: 52/38
Round 3: 43/29

Deadlift 8-6-4-2-2
@65-90% 1RM

Kolmen viikon maastavetoprogressio, jossa sarjoja tulee yksi lisää viikoittain ja painot kasvavat. Tarkoitus on edetä progressiivisesti eli aloittaa joko isommasta painosta, kuin edellisellä viikolla tai tehdä hieman isompia korotuksia sarjojen edetessä.

7 rnds for time:

400m run
1-2-3-4-5-6-7 wall walks.

Timecap 25 min.

Push Press
Build to a heavy double in 5 sets. Rest 2:00
- Sets of 5,4,3,2,2
Option: 5 x 5 practice at moderate weight.