EMOM21
a) snatch complex
b) 7-12 cal machine
c) rest

TC: 45s / min
RPE 7-8

Snatch Complex:
Snatch pull
Low hang snatch (juuri polven alta)
Floating snatch (isot levypainot ~5cm irti maasta)
Snatch (TnG)
- RIR 1-2 tempausta viimeisellä sarjalla

EMOM 15 mins
1. min:1 round DB DT @2x22,5/15kg
2.min: 10-12 box jump over @60/50cm
3. min: 40 sec for arm plank

DT:
12 DL
9 HPC
6 PJ

Clean

6 to 8 x 3 @ 70+%, go every 1:30-2:00

– Do your first set @ 70%1RM clean, then build up over the remaining sets if you can
– Drop the bar between each rep, reset and go

Mobility & Stretching

5 sets of Push Press
Sets 1-2: 5 @70%
Sets 3-4: 5 @72%
Set 5: 5 @75%
- Rest 2min btw sets

6 sets of Bench Press
Set 1: 15 @45%
Set 2: 12 @50%
Set 3: 8 @60%
Sets 4-6: 6 @65%
- Rest 2min btw sets

Conditioning (zone 2)
With partner IGYG -style
1min x 12 (6 each)
- Row
- Ski
- AB
- Skillmill Run
- 12min each machine, no rest btw machines
Score: Total meters

6 rounds for time:
15 Air Squats
10 Sit-ups
5 STOH 50/35kg

2-3 rounds for quality:
20 Banded Side Steps R+L
6/6 Single Leg Tempo Box Step Downs
10-15 Banded Glute Bridges
Max Hold Copenhagen Plank L+R
- Box step downs: Slow and controlled down to the bottom (pistol squat). Focus that your knee is tracking your toes.

For time:
3 rounds:
10 Thrusters 35/25kg
10 Burpee No Jump

Rest 3min

2 rounds:
10 Thrusters 35/25kg
10 Burpee Line Hop

Rest 2min

10 Thrusters 35/25kg
10 Bar Over Burpees