EMOM 10
2 Power Clean + 1 push press + 1 push jerk
- no TnG with cleans
add weight each set
- good form
- start at 60% of 1rm CL and Jerk

48 min
3 min töitä ja 1 min tauko

1. Askellus laatikolle Tauko 1 min
2. Laite Tauko 1 min
3. 20 puolilinkkari +20 selänojennus Tauko 1 min

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