Shoulder Press

5-5-5-3-3-3, AHAP

After each set 12 Reps Gorilla Rows

Go Every 3:00

Every 5 min x 8

1. 3 Jefferson Curls + 10 Cossack Squat
2. 10 Weighted sit up + 10 Gymnastics swims
3. 10 Barbell Good morning + 10 Seated double DB press
4. 10 Plank KB drag through + 10 hollow rocks

*Movements first -> rest of the time easy paced erg

Shoulder Press 3RM

For quality: 2min on / 1min off for 4 rounds:
a) monostructural
b) "AMRAP":
1-3 pullover variation of choice
10 kbs (24 / 16)

RPE 7 - pulloverit ovat päivät "tähti", joten pidä tahti sellaisena, etteivät ne juurikaan sakkaa.

Cluster

Build to heavy single in 10 mins !
--then--
3 x 1 @ 80-90% of heavy single

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