EMOM x 16:00
Minute 1: Unbroken Set of Toes to Bar (max 15)
Minute 2: 6 each Single Arm Landmine Push Press
Minute 3: 20 Supinated Grip Inverted Rows
Minute 4: Rest
- Goal: Challenging effort. Unbroken on all movements.

Rx+: 5/3 Bar Muscle-ups + 10 Toes to Bar on Min 1

Extra:
DB Floor Press - neutral grip Max reps in 2:00
- Goal: 50 reps with a light to moderate load.

3 Kierrosta:
8/8 Yhden jalan maastaveto toinen jalka tuettuna. Neutraali ote.
15/15m Yhden käden farmari kävely
10 Maljakyykky kapealla leveydellä. Kanta korotettuna.

1A) Back squat 4x6x75%
1B) Strict HSPU 4x6

A) Power clean + front squat + 2 push jerks
- taitoharjoitus. Nouse kuormassa keskiraskaaseen painoon, jolla keskityt erityisesti työnnössä saamaan yläselkään osumaa. Tukeva catch!

B) Power clean + 2 front squats + jerk
- taitoharjoitus. Nousu raskaahkoon kuormaan. Korosta tukevaa catchia sekä selkeitä askelluksia.

C) Shoulder press, 5 x 5 @ 70-74%

Every min for 5 minutes
3-4 power snatches @50-60%
rest 2 min
Every min for 5 minutes
2-2-1-1-1 power snatches @60-80%

rest 3-5 min and prepare for clusters

Every min for 5 minutes
3-4 clusters @50-60% of 1rm clean&jerk
rest 2 min
Every min for 5 minutes
2-2-1-1-1 clusters @60-70% of 1rm clean&jerk

If going for lighter this use the minimun %

TGU 3 x 3

20 x KB Clean&Jerk
20 x DB Snatch

Rest of the Time do mountain climb.

4 min time cap

Your result is maximum reps of mountain climbs.

Clean&Jerk (rx 24 kg/ 16 kg)
Snatch (rx 20 kg/ kg )

EOM 14 minute
Power snatch + snatch + OHS (65 - 75 % 1 RM)

Snatch pull 3 x 5 reps

Bench press/Floor press 4 x 7 reps
Use narrow grip.