EMOM16
1. T2B /*advanced ring mu
2. Hspu / Negative hspu / Pike push ups
3. Double unders
4. Rest

*Choose the movement you want to practice. You can do one or two unbroken sets and then rest the remaining time of the minute. No need for going hard - the focus here is on getting better at gymnastics skills.

Every 1,5 min for 5 times
1 front squat @85% of 1rm

4 x 3 back squat

• leave one rep in the tank
• rest 4 min btw sets
• last rep of every set with one second pause in the bottom

In 20 minutes

• hang snatch up to a heavy double

3x 2 min ON /1 min OFF:

15/12 cal row
15 wall balls
AMRAP C2B/pull-ups.

Rest 3 min.

6 min to find max weight in 1 clean + 1 hang clean + 2 split jerks.

6 x 3min rounds:
5 deadlifts
5 shoulder press

käytä maastavetoon 50-60% 1rm
käytä shoulder pressiin 60-70% 1rm

4 x 8
Every 2:00
A1. (8+8) Back Rack Split Squat
A2. Strict Pull-up

E90S x 4

clean pull + squat clean + jerk

(fast, not too heavy)

5x

1 hang snatch + 1 overhead squat + 1 squat snatch

80-90% max, lepää 3-4 min.

30min of steady 60-70% HR

1 - 10min
10 Burpee
30m Mixed carry (KB)
10 T2B

10 - 20min
20/15 Cal Row
10 Box jump over
7 Hand release push up
15s Ring row hold (Top)

20 - 30min
30 DU
15m Walking lunge
2 Wall climb (10s hold at top)