EMOM10
1. T2B /*advanced ring mu
2. Hspu / Negative hspu / Pike push ups

*Choose the movement you want to practice. You can do one or two unbroken sets and then rest the remaining time of the minute. This is pure skill practice - no need to go hard!

otm 12:
clean n' jerk

Every 2 min for 5 times
3 deadlifts @80% of 1rm.

90% 1RM)
5 @50%
3 @60%
1 @70%
AMRAP @75%

3 x 8 AHAP Front Rack

On the minute perform the complex:
1 Power Snatch + 2 Snatch Push Press BN + 1 OHS

Front Squat
As many sets of 8 reps as possible.
45s. Recovery
Start 50% from 1RM.
Increase weights by 10% after every 5th set, until you are not able to perform unbroken set of 8 reps.

Front squat (tempo)
3 sekuntia alas
1 sekunti kyykyn ala-asennossa
Räjähtäen ylös ja samantien alas
Lepää 90-120 sekuntia sarjojen välissä

Lisää kiloja jokaiseen sarjaan mutta pidä toistot laadukkaina!

-Movements / Efficiency
-Strategy
-Practice rounds

min 1-3 = snatch pulls x 2-3 reps
min 4-6 = hang power snatch x 2-3 reps
min 7-9 =Snatch balance x 2-3 reps
min 10-12 =  Snatch x 2-3 reps
min 13,14,15 = REST
min 16-18 = clean high pulls x 2-3 reps
min 19-21 = hang squat clean x 2-3 reps
min 22-24 = split jerks x 2-3 reps
min 25-27 = clean and jerk x 2-3

Work weights 50-70% of 1rm.