EMOM 10
Power Clean x2
- reset on each rep
- add weight each min
- work on speed, fast elbows

Strength

Front Rack Lunges

8-8-8-8-8-8"

aim for an overall greater volume than last week

2-4-6-8-10-12..
HSPU
1-2-3-4-5-6-7..
Clean 83/55kg

40 min AMRAP

60 du's
50 kb swings
40 box jumps
30 pullups
20 hspu
10 tgu
20 ttb
30 kb/db snatch
40 burpees
50 cal on row/ski

Start from the beginning when finished.

Voima 2
Bench Press 3x3 90% 3RM

Even: 10 Slamball sit up
Odd: 10 Explosive leg raises (hanging)

Optional Accessory work

3x10 (5/arm) One arm DB bench press
3x10 (5/arm) One arm ring row

Metcon (reps)

AMRAP in 5 minutes of:
100 Pull-ups
ME Bar facing burpees

Accessory:

3-4 Rounds of
DB Bench press, 10 reps - heavy
Prone DB row, 10 reps - heavy

Rest 90-120s between rounds.

EMOM 5
5 Thrusters, work up to heavy

EMOM 5
3 Thrusters, continue to work to heavy

Barbell bent over row

3x12 @ 70-80% 1RM