Clean and Jerk
Every 1:45 x 6

1) 3 reps
2) 3 reps
3) 2 reps
4) 2 reps
5) 1 rep
6) 1 rep

Build to 85% max
Squat or Power

15min Amrap

5 C&J DB or Barbell 2x20/14kg 60/40kg
10 Goblet Squat w/ 1 Dumbbell
9/12cal Machine

20 min EMOM
1. 12 pistol squats
2. 12 burpees
3. 12 box jump overs 60cm/50cm
4. 12 dumbbell thrusters 2x22,5kg / 2x15kg
5. 30 hollow rocks

Clean and Jerk
Every 1:45 x 6

1) 3 reps
2) 3 reps
3) 2 reps
4) 2 reps
5) 1 rep
6) 1 rep

Build to 80% max
Squat or Power

EMOM x 10

2 power clean (65-75%)

Snatch – Perform 3 waves of 3 sets (3 – 2 – 1) as follows:

Wave #1: 3 @ 65%, 2 @ 70%, 1 @ 75+%
Wave #2: 3 @ 70%, 2 @ 75%, 1 @ 80+%
Wave #3: 3 @ 75%, 2 @ 80%, 1 @ 85+%

Rest 1:00-1:30 between sets
Rest 2:00 between waves

– Each wave consists of 3 sets (triple, double, single).
– Drop the bar between each lift in the set

EMOM 25'
(5 rounds)

a) Pull Up / Rope Climb
b) Wallball
c) Rope Jump
d) Box Step Up w/ Fitnessbag
e) Rest

Every 2:30 mins for 10 mins do:
12 Seated Dumbbell Strict Press, pick load
12 Inverted row

Choose weights that are challenging for 10-12 reps, but always leave 1-2 reps in reserve.
- Explosive concentric phase (up) and slow eccentric phase(lowering) on the rows. Unbroken sets

10 kierrosta, alkavalla 2 min

1. Laite 18-24 kaloria
2. Yleisliike 8-12 niin että jäisi 50-60 sek lepoa

Kesto 40 min

Rx´d
weighted pull up 5-4-3-2
+ 1 set max reps (body weight)

Scaled
4x 3-5+
strict pull up
+ 1 set max reps RING ROW