10 Min EMOM
Alternate between;
Odd 10 double KB push Press 20/12 (scale up or down as needed
Even 5-8 strict chin up ( change reps on ability scale with less if needed

So 5 sets on pull and 5 sets on press.

1 Snatch pull
1 Snatch
1 Snatch balance

@ 60%

3x10-15. Keep your head down and pause at the top.

10 Rounds (5 of each)
45sec work / 15sec rest
Wall Ball Shots
Box Step Up (High box, so the crease of your hip is below parallel)

AMRAP in 20 minutes

5 Deadlifts 52,5/35kg
5 Hang Power Cleans 52,5/35kg
5 Front Squats 52,5/35kg
5 Push Press 52,5/35kg
5 Back Squat 52,5/35kg

Target : 10+ Rounds. = Samma på Finska. Kuorman kuuluu olla sellainen, että Target saavutetaan. Tämä on tangolla tehtävä toistokestävyys harjoitus. Ei voimaharjoitus.

5x5 AHAP

5 Unbroken sets:

- 5 Thrusters
- 5 Front Squats
- 5 Push Press
- Build up to Heaviest set (same weight in every movement)
- Rest 2min between sets

• 1x5@60%
• 1x5@60%
• 1x5@60%
• 1x5@60%

Front Squat + Back Squat
5 FS + 6 BS @75-77,5% of 1RM FS
4 FS + 6 BS @80-82,5%
3 FS + 6 BS @85-87,5%

Deadlift
Again use 90% + 5kg+5kg (same as last week Hopefully!)

70% x 3, 80% x 3, 90% x 3+