RX
21-15-9 reps for time:
Cleans (43/61 kg)
Ring dips

INTERMEDIATE
21-15-9 reps for time:
Cleans (29/43 kg)
Jumping ring dips

BEGINNER
15-12-9 reps for time:
Cleans (15/20 kg)
Foot-assisted ring dips

EMOM 30

• 9/10cal Machine
• Sit Up / T2B
• Hang PC+J KB's 2x12/16kg
• Pull Up
• Rest

(A Bit Slower Pace Than Usual EMOM)

4-5sets:

2 clean pull + 2 hang power clean (easy&fast)

Push Press Cycle
5 x 5

(Goal is to keep same weight all sets)

Warm Up
2 rounds
1:30 cardio machine
10 gtoh with plate
10+10 plate halos
10 plate squats
then some mobility and skill prep for snatch

Strenght
snatch pulls + power snatch for 15-20 minutes
1-2 / 1-2 reps, hit set every 1,5-2 minute

Metcon

10 min emom of :
6-8 db snatch
4-6 box jump, step down

Yhtäjakoista hölkkää / juoksua 30-40 minuuttia. Aloita rauhassa, anna sykkeen ja nopeuden nousta pikkuhiljaa.

6-8sets:

3-4 x 2 power clean 75-80% (2s pause knee level/drop&go)
3-4 x 1 power clean 85-90% (2s pause knee level)

3 rounds for quality: (12 min)
12 banded DDB bench press RIR 1
max reps strict ring pull up
12 barbell curl+press

*rest 60s btw rounds.

Barbell curl+press video:

Penkkivariaatio (valitse yksi):
-1lankun penkki
-2 lankun penkki
-lattiapenkki
—> nousu päivän max5, vähennä 10-20% ja sillä 3x8

Dippi 5x8-15 TAI Penkkidippi 5x amrap

Vipunostot maaten 5x12-20

Intervals
10 x 2min On 1min Off

a) Amrap
8 Push up / 4 HSPU
8 Box Over Jump 50/60cm

b) 12/15cal Machine
Max Reps KBS 24/16kg