EMOM 16 (done as 40 sec ON / 20 sec OFF)

1. SkiErg / Assault bike (alternate b/w Ski and Ass bike)
2. Wall balls
3. Shuttle Run (7,5m + 7,5m = 1 rep)
4. Stick Facing Burpees

WARM-UP

3-5 minutes of erg

Then:

3 Rounds of:
5 Deadlifts
5 Front squats
5 Clean grip snatches
5 Behind the neck shoulder press
5 Overhead squats
20 Mountain climbers

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SNATCH



Primer:
Hang power snatch + Snatch balance + Overhead squat.
3-5 sets of (2+2+2).
You choose the weights, but focus on good mechanics.

Worksets:
Hang power snatch + Overhead squat

2 x (3+2) @ 77%
2 x (2+1) @ 80%
Percentages are of 1 rep max snatch.
3s descend on the overhead squats.
Rest 1-2 minutes between sets.

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CLEAN AND JERK

Primer: 3 sets of 5-10 Sotts press, empty barbell.

Worksets:
Clean,
3 x 1 @ 77%
3 x 1 @ 80%
3 x 1 @ 83%
Rest 1:00 min between sets.

Split jerk,
3 x 3 @ 77%
3 x 2 @ 80%
3 x 1 @ 83%
Rest 1:00 min between sets.

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FRONT SQUAT

Tempo front squats,
2 x 5 @ 73%
5 x 2 @ 79%

2-3s pause at the bottom.
The pause should long enough that there isn’t any stretch reflex happening.

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(OPTIONAL) BONUS

Bodybuilding:

3-4 Rounds for quality:
10+10 1-Legged romanian deadlifts with kettlebells
6-10 Strict toes to bar
10+10 Front rack weighted box step-ups with kettlebells
20 Landmine twists
Rest 1-2 minutes between rounds

OR

Conditioning:

21-15-9 Reps for time:
Sumo deadlift hi-pull 45/32.5kg
Toes to bar
Box jumps 24/20"

E2:30 x5:
4 (=2+2) alt. front rack step back lunge + 4 front squat + 4 back squat
- RPE8,5

a) “Freddy Krueger”
21-15-9
A. Kettlebell Swings 32/24
Burpees

rest 5'

FInd your 1 rep max

Strict HSPU 5x1

1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk
5 sets
*Start 6/10 rpe and work up to 8-8.5/10 rpe
*New Set every 90 sec

Rest day - what did you do?

Merkkaa käyttämäsi painot ja urakan kokonaisaika

Part 1: work 8 min time cap, then rest 3 mins

10m walking lunge DDB (RX 2*22,5/15kg)
18 DB squat snatch (RX 22,5/15kg)
10m walking lunge DDB
14 DB squat snatch
10m walking lunge DDB
10 DB squat snatch

Part 2: work 25 min Time cap, then rest 3 mins

25 box over burbees
50 cal airbike
50 ab mat / GHD sit ups
25 pull ups
50 ab mat / GHD sit ups
50 cal airbike
25 box over burbees

Part 3: work 15 min Time cap, then rest 3 mins

45m DDB walking lunge (RX 2*22,5/15kg)
30 sandbag cleans (RX 40/30kg)
45m DDB walking lunge

Part 4: Final Push
12-10-8-6-4-2 HSPU
6-5-4-3-2-1 Heavy Squat Cleans (65-70-75...%)
Liikkeet vuoronperään

Pisteytys on urakan kokonaisaika.

20-18-16-14-12-10 reps for time:
- V-ups
- Push-ups