EMOM 12 (6 rounds)
1) 1 round of cindy
2) rest

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1 round of Cindy:
5 pull up
10 push up
15 Air squats

1A) Weighted ring dips 5x2x70%
1B) Side to side push ups 5x6

A,
Daily max from rack :
1 behind the neck split jerk
1 split jerk
1 front squat
1 squat clean

B,
EMOM 16 mins
1. 12 Push press @52/35kg
2. 50 double under /40” amrap DU
3. 12 Front squat @52/35kg
4. 12 no push up burpee

Choose a weight you can do all sets unbroken so use light barbell !!!

On The 3:00 x 5 Sets:

Max Unbroken Ring Muscle Ups

A) Clean & jerk waves
Wave 1:
3 @65% / 2 @70% / 1 @75%
Wave 2:
3 @70% / 2 @75% / 1 @80%
Wave 3:
3 @75% / 2 @80% / 1 @85%

C) Core
3 rounds for quality
15-20 v-up
6-8/side medball throw to wall

EMOM 12
1. Ring muscle up turns in low rings x 3-5
2. Alt. DB/KB bent over row x 16
3. Push to hollowbody x 5-10

EMOM 10
1-10 Kipping pull up/ c2b + max reps DU
(TC/ min 40sec off work)

CLEAN WAVES 2/4

EVERY 90s
reps:
3-2-1
3-2-1

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Sama idea kuin viime viikolla. Vähän lisää painoa joka sarjaan viime viikosta.

esim:
50-55-60kg
55-60-65kg

A,
EMOM 5 Mins
3 power cleans

EMOM 5 mins
3 squat clean

EMOM 5 mins
3 Front squats from floor

• add weight After each EMOM!
• no TNG reps
• start at 65-70% of your 1RM power clean

B,
Amrap 3 mins x 4 sets
2 rounds of “DT” @60/43kg
Remaining time max rep lateral burpee over the bar!
Rest 90 sec btw sets

Goal : about 40-50 sec for the burpees

“DT”
12 Deadlift
9 Hang Power Clean
6 Push Jerk

2000m soutu 4000m pyörä
150 tuplanaruhyppy 300 naruhyppy
1 maili Juoksu
150 tuplanaruhyppy 300 naruhyppy
2000m soutu 4000m pyörä

Aikaraja 40 min

Partner Workout!
0:00-20:00
10 Box Jump Step-downs
20 Power Snatch@42.5/30kg
30 Butterfly Sit-ups
-One person works at a time. Split as needed.

20:00-30:00
60 Meter Farmer Carries
- One person must complete 60m before changing