AMRAP 12 mins
12 barbell bent over row @50/35kg
9 Goblet KB squat Clean @ 24/16kg
6 strict hspu
10m/10m single arm front rack carry @ 24/16kg

Goal: 5+ rounds

HSPU options: pike push up on box, pike push up, push up

EMOM x8

5-8 ttb

2-3 reps in tank / Unbroken sets / jos teit viime viikolla pyri lisäämään yksi toisto per minuutti, tai esim ensimmäiselle neljälle minuutille yksi toisto edellistä viikkoa enemmän

Upper body bodybuilding ala CrossFit style

20 min EMOM

Even: 5 Strict HSPU
Odd: 5 Strict pull-up

5 min break

20 min EMOM (5 rnds)

1. 8 T2B
2. 8 Upright row
3. 20sec L-hang
4. 8 Push-ups

1x [ 1 Power Snatch + 1 Hang Power Snatch ]

Use the heaviest weight you can for each set. (5-6 sets)
Rest as needed between sets.

Power clean

4x2 power clean 70-77%
4x1 power clean 77-90%

Optional Accessory

GYMNASTIC STRENGTH

Cumulate 5min Active/Passive Hang. Brake the sets as wanted

RPE 3-4

5min row/bike/airbike/DU
Then 3 rounds:
7 Double KS (eye level)
7 Double KB Push Press
7 Double KB Front Squat
7 Double KB Snatch (from hang)
7 Burpee over KB (lateral)

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Snatch Drills video

CONDITIONING

EMOM x12 (4 rounds)

1) 3+3 Single Arm Devils Press
2) 8-14cal Row/Bike/Airbike
3) 10-20 Landmine Twist video

RPE 3 to 3+

Target: 15-20sec rest on each minute

EMOM x 10-12

2 power snatch

50-70& BE FAST/ DROP&GO

12 x 1 min ON / 30 s. OFF

1. Upside down KB carry 30s / 30s
2. 5T + 5Y prone
3. 10 - 12 DB Seated hammer curls
4. 15 - 20 Banded triceps extensions