EMOM 30 ( 6 rds)

Min 1: 15-20 sec Ring Support hold
Min 2: 6-10 reps Strict knees to elbows
Min 3: 20-30 sec HS Hold
Min 4: 2-3 reps Turkish get up left
Min 5: 2-3 reps Turkish get up right

1min max rep wall ball
1min max rep double dumbbell hang clean and press
1min max rep burpees

2min rest

5 rounds

At home variation:

1min max rep air squats
1min max rep odd object clean
1min max rep burpees

2min rest

5 rounds

Weightlifting

Every 30s x10
2 Power clean 70-75%

At 05:00
2min rest



EMOM7
2 Power clean
Build up to heavy

At 15:00
EMOM5
5 TNG Power clean
80% of daily double in PC

2 Rounds for time:
25 Power Cleans (52.5/35kg)
25 Bar Facing Burpees
Timecap: 10 mins

12/9 Air bike / Row
6-9-12-15 Box step overs (W/DB: 2x22.5/15)

(Time cap: 10min.)

• Ohkeistus:
• Käsipainojen tulisi olla melko raskaat, mutta sellaiset, että kykenet suorittamaan kaikki sarjat 1-3 osassa.
• Miehillä boxin korkeus on normi 60cm ja naisilla normi 50cm.
• Boxin päällä ei tarvitse ojentua.
• Mikäli huilaat kesken sarjan, tulee käsipainot laittaa aina lattialle tauon ajaksi.

Find a 1RM in 20min.
Power clean & Power snatch

3rds
8 x Good Mornings
rest 30s
12 x Ring Row
rest 30s

8x Every 90s.
2 Power snatch
Find a heavy set.

Kyykky 5x1x80%

Penkki 5x1x80%

Stoppiveto 3x2x70%

7x2
@60-90+%
Every 2.5min.