EMOM 8:
1 Power Clean
- Start @80% and build up by feel

4 sets:
10 Incline DB Bicep Curls
10 Ring Dips / Dips
10 Supine Grip Cable Lat Pull Down (narrow grip)
10 Single DB Skull Crushers
- Rest 2min btw sets

3 Sets:
3 Floating Snatch Deadlifts
- Go by feel
- Rest as needed between sets.

• On the eccentric, go down until just before the barbell touches the ground. Instead of touching, You’ll move immediately into the next rep.

3x (1 Hang Power Clean + 1 Push Press)
— Directly into —
3x (1 Hang Squat Clean + 1 Push Jerk) @5/10 RPE

Rest 2:00

3x (1 Hang Power Clean + 1 Push Press)
— Directly into —
3x (1 Hang Squat Clean + 1 Push Jerk) @5,5/10 RPE

Rest 2:00

3x (1 Hang Power Clean + 1 Push Press)
— Directly into —
3x (1 Hang Squat Clean + 1 Push Jerk) @6/10 RPE

Rest 2:00

3x (1 Hang Power Clean + 1 Push Press)
— Directly into —
3x (1 Hang Squat Clean + 1 Push Jerk) @6,5/10 RPE

Score: Total weights lifted (50+55+60+65=230)

6 sets:
1 Clean + 1 Front Squat + 1 Jerk
- Start @60% 1RM Clean & Jerk and build by feel
- Rest 2min btw sets

For time:
21-15-9:
Deadlifts @70/50kg
Down & Ups
- Rest 1:1
15-12-9:
Hang Power Cleans @50/35kg
Burpees
- Rest 1:1
9-6-3:
Thrusters @35/25kg
Bar Facing Burpees

EMOM 10:
1 Push Press + 1 Split Jerk
- Build up to 75-80% 1RM Push Press

5 sets:
3 Position Clean (ground, above the knee, mid thigh) @60-75% 1RM Clean
- Rest 60-90sec btw sets
- Complex is completed unbroken!

25min laadukkaasti

6-8 Hauiskääntö
6-8 Ranskalainen punnerrus
6+6 Yhden käden kulmasoutu
Submax pito suorinkäsin renkaissa (lankussa tai dipin yläasennossa)
90s Kevyt kone

Emom 30

1. 2-8 HSPU (strict, kipping, pike push ups, HR push ups)
2. 20-30 sec Side plank w Dumbbell
3. 15-25 Banded AirSquats
4. 5-10 Straight hand Weighted Sit-ups
5. Rest