EMOM 12
1. 2-5 rope pull up/ hand: seated/ stand
2. 5-10 ring dips
3. Rest

3 rounds for quality
1-2 rope climb
10 hanging banded knee raises
15 banded lat pull down with stick

12 Min Emom
* 2 Squat Snatches @7-8/10 rpe Or Practice Squat Snatch max 30 sec
* 5+5 Weighted One leg lateral Box Step Ups
* Easy Erg

1+1 @6/10 rpe
1+1 7/10 rpe
1+1 8/10 rpe
2 x 1+1 8.5/10 rpe
*New Set every 90 sec

5 sets of 2 Pause Power Cleans + 2 Pause Split Jerks
Set 1: @60% of Power Clean
Set 2: @65%
Set 3: @70%
Sets 4-5: @75%
- Pause in the catch of the Power Clean and split of the Split Jerk
- Rest 2-3min btw sets

1) HS against the wall 3x60s
2) partner assisted Ring Mus or Ring row MU 4x3

Voikka kimara 20min for quality

1 + 1 heavy TGU
10 false grip ring row
10-20 pistol squat alternating
20-30 crossover/ DU

Core 3 kierrosta
20 landmine
30sek + 30sek sideplank
10 + 10 sideplank hip touch

A) Hang clean + Split jerk with 3s pause at catch 10 x 2+2-3, every 1:30. 


B) Pause front squats, sets of 5 with 3s pause at bottom. 


C) Accessory:

3-4 rounds of:
10+10 Bulgarian split squats
10 Romanian deadlifts
10 Hip thrusts with pause at top
10 Pendlay rows

*Splittikyykyt ja RDL käsipainoilla. Hip thrust ja pendlay row samalla tangolla.

A) Clean & Jerk

10 sarjaa 2 ”äijätyöntöä” (power clean ja heti catchista työntö) - moderate weight.
1:30 send-off.
- Ei tng. Saa pudottaa, mutta seuraava nosto alle 10s.
- Nopeat!

B) Front squat 4 x 6 @60%

C) Accessory:
4 Rounds of
15-20 Weighted sit-ups/Barbell sit-ups
15-20 Banded hip extension on GHD.
15-20 French bench press

*Kaikissa hyvä polte ja tuntuma.

D) Boxihypyt, 10-16 kpl. (2-3 sarjoissa)

5 sets:
2 Tempo OHS (5sec down, 3sec hold) @65-70% 1RM Snatch
- Rest 2-3min btw sets