EMOM 21
1) 15 wall balls 9/6kg
2) 10 chest to bar
3) 50 double unders

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Goal & Intensity:
Perform each movement at a steady pace, aiming to spread the reps evenly over the full minute with controlled breathing and precise technique. Change reps to fit your needs.

Desired RPE/Effort: 7 (70-75%).

DT

EMOM15 min

1) row cal
2) 4 DL + 3 HPC + 2 STOH
3) rest

@ 61/43kg +

20 Mins to find 1RM
1 hang clean + 1 clean + 1 jerk

No dropping between cleans, any style of clean is permitted.

takakyykky
5x5

aloita n. 60% 1RM ja nouse maksimivitosiin.

AMRAP 12
12 Alt. DB Snatch @22,5/15kg
4 Bar Muscle-Ups
- With a partner, you go I go style per round

Front Squat 3x6 RPE 4

Rest as needed.

Kippitreeniä tangossa/renkaissa

• Kip swing
• Knee raises, toes to bar
• Pullups, chest to bars

Kerro mitä teit ja miten sujui

Lämmittely

1) 10 Pull-Up
2) 10 Hollow Rock
3) 10 HSPU
4) 10 T2B
5) Rest

12 Rounds For Time:
3 Power Snatches @60/42,5kg
6 Overhead Squats @60/42,5kg
9 Box Jumps @61/51cm
- you go I go per round

EMOM 14

1) Row 15/12 Cal
2) 2 Squat snatch @ todays complex TM