*(75-85 % 1 RM)
*90 sec rest between sets

• You can try 1 RM max if it’s “your day ”

4×3 Muscle snatch (on the knee)

4×1 Power snatch (no fails)

FOR TIME:

With pair

100 PULL UP
100 PUSH UP
100 SIT UP
100 AIR SQUAT

EMOM4 x 5

2 x Back Squat + 2 x Push Press niskan takaa + 2 x OHS
10 selkälihasliikettä

merkkaa OHS painot

Warm-up:

3x
15/12 Calories row
20 Alternating lunges
10+10 Half kneeling 1-arm shoulder press
10+10 1-Legged deadlifts with barbell
20 Mountain climbers

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Clean and jerk

Build up to a Clean and jerk 1 rep max for the day in 20:00 minutes

OR

10 x 1 Clean and jerks @ 70%, lift every 2:00 minutes

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Core:
3x
15 Slow knee tucks
10+10 1-Arm side plank hip touches

Bonus:
3 x 10+10 Box step-ups
3 x 15 Toes up romanian deadlifts
3 x 10 Hamstring curl on rower

A) Banded Sumo Deadlift
8 x 2 every 60s.
- Approx 50% of 1RM
- These are SPEED reps, reset on 2nd rep

B) RFE Rotational RDL + Split Squat
3 x 5 each.
- Go slow and work on balance. Easy to Moderate weight.

AMRAP 20:
5 strict pull-ups
5 deficit push-ups
5 back squats (+60% 1rm)

3 rounds
21/17 cal row
40 double under
15 toes to bar
40 double under
21/17 cal row

You go / I go (full rounds)