Complete 10 minute emom of
x thrusters
x chest to bar pull ups

Complete both movements each minute, each movement has to be equal reps eg. 6 and 6.

Report score as total reps.

Close Grip Floor Press
Build to a heavy 3 over 6 sets. Rest 2:00
– Sets of 5,4,3,3,3,3

E5MOM x5:
60 DU / 90 SU
15 double kb STOH (2x16 / 12)
15 T2B
- Tavoiteaika 2,5-3,5min / intervalli

Skaalaus:
- DU/SU: Valitse tupliin määrä, jonka saat tehtyä max. 4 sarjassa tai <90s.
- STOH: pitäisi pystyä tekemään 1-2 sarjassa läpi treenin, jos haluaa.
- T2B: valitse toistomäärä & variaatio, jolla pystyt tekemään freshinä toistot max. 1-2 sarjassa sarjassa, kuitenkin vähintään 6 toistoa.
- Jos teet RX < 2,5min / intervalli, skaalaa ylöspäin: STOH --> 2x20-24 / 14-16kg & T2B --> 20reps

Rasittavuus: RPE 8-9

AMRAP8:
20 deadlift
10 hang power clean
5 lateral bar over burpee

Rx: 50 / 35
Skaalaus: Valitse painot, jolla pystyt freshinä tekemään toistot putkeet kaikissa liikkeissä.

WARM-UP

12:00-15:00 minutes for quality & minimum rest of:
:45s Erg
10 Cossack squats
10 Alternating arm dumbbell snatches
5 Box jumps
5 Muscle snatches
5 Snatch grip behind the neck shoulder press
5 Overhead squats
10 Snatch grip overhead full body twists.

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SNATCH

Primer

Hi-Hang snatch + Hang snatch + Snatch,
Build up to starting weight in 10:00 minutes.

Worksets

Snatch,
8 sets of 2. Lift every 2:00 minutes.

• No tng
• No letting go
• 2 x Same weight before adding more weight
• Climbing weight until lifts start to slow down

---

CLEAN & JERK

Primer

Power clean + Front squat + 2-3 Split jerks with pause at the bottom of the dip and the catch. ,
Build up to starting weight in 10:00 minutes.

Worksets

Power clean + Split jerk,
8 x (1+2). Lift every 2:00 minutes..
• 2 x Same weight before adding more weight
• CLimbing weight until lifts start to slow down.

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STRENGTH

Back squat,
5 @ 75%
3 @ 85%
1 @ 95%

Front squat,
EMOM 5: 5 Front squats @ 68%

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BONUS

Strict pull-ups / Banded pull-ups,
4 x Max reps

Seated Arnold press with dumbbells,
3-4 x 15 (hard)

Core:

3 Rounds,
15 GHD Sit-ups
15 Hip extensions

*2sec bottom

2+3@65%, 2x1x[2+3]@70%, bs-%, rest btw sets 3min

3 Rounds For time :

50 Air Squats
7 Bar Muscle Ups
10 Hang Power Clean 60/42,5kg

TC 13

Warm Up
2 rounds
45s easy/30s mod/15s fast cardio machine
8+8 single leg RDL
8+8 single arm hang snatch
8+8 single arm press on static lunge hold
16 alt leg v.ups
then some barbell prep for snatch and start workout

Weightlifting (22 min total time)
Every 30 sec for 8 times
1 hip snatch @60-70%
rest 2 min
Every 45 sec for 8 times
1 hang snatch (mid thigh) @65-75%
rest 2 min
Every min for 8 minutes
1 snatch from floor @70-80%

Metcon
8 min amrap
3 power cleans
3 front squats
3 push jerks
target weights @50/35kg, scaled 42.5/30kg or 35/25kg.
target 8+ rounds. Eli voit lähestyä tätä emom periaatteella.

WARM-UP

12:00-15:00 minutes for quality & minimum rest of:
:45s Erg
10 Cossack squats
10 Alternating arm dumbbell snatches
5 Box jumps
5 Muscle snatches
5 Snatch grip behind the neck shoulder press
5 Overhead squats
10 Snatch grip overhead full body twists.

---

SNATCH

Primer

Hi-Hang snatch + Hang snatch + Snatch,
Build up to starting weight in 10:00 minutes.

Worksets

Snatch,
8 sets of 3. Lift every 2:00 minutes.

• No tng
• No letting go
• 2 x Same weight before adding more weight
• Climbing weight until lifts start to slow down

---

CLEAN & JERK

Primer

Power clean + Front squat + 2-3 Split jerks with pause at the bottom of the dip and the catch. ,
Build up to starting weight in 10:00 minutes.

Worksets

Power clean + Split jerk,
8 x (1+3). Lift every 2:00 minutes..
• 2 x Same weight before adding more weight
• CLimbing weight until lifts start to slow down.

---

STRENGTH

Back squat,
3 @ 70%
3 @ 80%
3 @ 90%

Front squat,
EMOM 5: 5 Front squats @ 64%

---

BONUS

Strict pull-ups / Banded pull-ups,
4 x Max reps

Seated Arnold press with dumbbells,
3-4 x 15 (moderate)

Core:

3 Rounds,
15 GHD Sit-ups
15 Hip extensions

3x1@100+% pal 2min