EMOM 15

1) 2 Power clean ---> build up in weight (joka kierrokseen lisää painoa)
2) 30s max reps slam ball
3) 50s hard pace row

Every 1:30 for 8 rounds, each round for time, of:
7 Bar Over Burpees
3 Cleans @80/56kg

Goal: 45+ secs of rest per round

Suorinjaloin mave 3x10
-kevyt/lantio

Linkkarit 3x10

Kyykky 3x3x75%

Stoppi-kyykky 5x50%

Reverse Hyper 3x20

Ryhmä 1:
-penkki 6x3x80% (1min palautukset) + sotilaspenkki 20x45%
-pystypunnerrus 4x12x35-45%
-kyykky 4x8x65-75%
-hauiskääntö, myötäote 4x12

Ryhmä 2:
-maastaveto 6x6x80%
-vinopenkki käsipainoilla 4x8-15
-sivutaivutukset 4x20 / puoli
-situps 4x20

For quality
3 - 4 rounds
a. Farmer walk 20 m with one kettlebell
b. Overhead stepping lunge x 8 side (use banded weights)
c. Bird - dog position x 8 per side
d. Kettlebell windmill both side x 8

AMRAP 7:00
1 Goblet Squat @24/16kg
1 each Goblet Reverse Lunges
2 Goblet Squats
2 each Goblet Reverse Lunges

*Continue in this fashion climbing the ladder as high as possible
- Goal: HARD effort, try not to put the KB down.
- Rx+: 28/20kg

Extra:
Lying Banded hamstring curls x 100

National Madness
Partner wod ( You Go, I Go)
3 rounds for time
18 burpee box jump over@60/50cm
48 cal row / bike
18 kipping hspu/ sc: box hand stand push up or pike push up
48 Power Clean @ 52/35kg

Cash out :
15 Cluster@60/43kg
Timecap : 35 mins

5 sets of Front Squat
Set 1: 6 @75% 1RM
Set 2: 6 @80%
Set 3: 3 @85%
Set 4: 3 @85%
Set 5: 3 @87%
- Rest 2-3 mins btw sets.

Every 60sec x5
3x snatch @50%

Every 90 x5
2x Snatch @60-70%

Every 2min
Snatch @75% ->

A) Snatch

Snatch, nousu kakkosilla kunnes hidastuu.
2 x sama paino
Ei tng, ei pudotuksia
15:00 min.

B) Snatch pulls

Snatch pull 5cm korokkeella seisten, 3 x 5 @85% (Snatch 1RM)

C) Banded back squats

Banded back squats, 6 x 3 @ 65%

D) Push press

Push press
2 x 6 @ 72%,
3 x 4 @ 78%