EOM 10 x back squat

Every week try to add more weight

This is 3 week program

12 sets of Power Clean & Jerk
2-2-1-2-2-1-2-2-1-2-2-1

Complete as, 4 rounds of:
Power Clean & Jerk 2-2-1, rest 1-2min btw sets
- Rest 3min btw rounds

Round 1: 60-60-65% of limiting lift
Round 2: 65-65-70%
Round 3: 70-70-75%
Round 4: 75-75-80%

9 min EMOM / 2 min REST

1. 8 T2B + 8 box jump over
2. 8 HSPU + 8 V-UP
3. 8 C2B + 8 push up

2 min REST

1. 1 rope + 4 DB Thruster (heavy)
2. 4 rMU + 8 DB OH Lunges
3. 8 DB snatch + 8 DB front squat

2 min REST

1. 13/10 cal AB
2. 8 KB swing + 8 Goblet jumps
3. 4 MU + 8 pistols

2 min REST

1. 40 DU’s
2. 15 GHD sit ups
3. 10 m Hs walks/ 4 Wall walks

Pystypunnerrus 5x8

Kapea penkki 5x8x60% (penkin maksimista)

Pystysoutu 5x12-20 (voit tehdä tangolla, käsipainoilla tai kumpparilla)

Hauiskääntö 5x10

Every 1.30 x 10
1 snatch deadlift
1 snatch pull
1 power snatch
1 squat snatch

3x5
AHAFA V1-2
Rest 2min

30 Toes To Rings
25 Burpees To Rings
15 Power Clean @80/60
*Timecap 8 min

Complete sets every 3:30 for 14 mins:
15-12-9-6 Bench Presses @80% 1RM

5 x 10 Pull-ups
- Any style goes
- Go for unbroken sets
- Rest 2min btw sets

Warm-up: Easy row/ski/assault bike for 10 min + 10 min movement specific warmup

A:
6x 4min on / 2 min off:
A: 40 cal row + amrap 8x 75/65 Box jump + 15/ 12 push up
B: 30 cal ski + amrap 10 x sumo deadlift high pull 35/25 kg + 10 x stoh 35/25 kg

Cool-down: Easy row/ski for 10 min + 5 min mobility