EMOM 12
M1: 12-18 alt. DB snatch 22,5/15kg
M2: 6-10 deficit HSPU
M3: 30-50 DU's

Scaled
EMOM 12
M1: 12-18 alt. DB snatch 15/10kg
M2: 6-10 deficit Box HSPU
M3: 45s. DU practice

Keep sets unbroken, weight and deficit as heavy/deep as form allows.

Clean & Jerk, aina lähtökohtaisesti kyykkyyn ja split jos ei muuten mainita.

500m Row/ski then
2 round 8 reps
Bench DB bend over row L
Bench DB bend over row R
BB kang squat

2 rounds 5 reps each
- Press in split
- front squat
- jerk drop (BB eye level, hells off and drop to split)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and jerk

From knee high blocks, rest 90s. b/w sets
1 sets 2reps @ 65%
1 sets 2reps @ 70%
3 sets x 2reps @ 75%

Clean: Focus on driving your legs in the ground and fast ext. of your hip
Jerk: dip/drive straight, core tight and aggressive catch.

10s. On, 20s. Off for 6min
Airbike for calories

If you where able to do proper form in all sets last week, today you can add some weight, but you should still have 2 reps in the tank. If not sure about the weight, built across.

Back squat / Pull Strength 1.
5 Rounds
A1) Back Squat x 5
6-0-X-1
Rest 1:30
A2) Bent over row x 8
2-0-X-0
Rest 1:30

AMRAP 8
5 Clean
10 FR Reverse Lunge
15 Bar Over Burbee
@35/50kg

5 Rounds for Time

50 Double-Unders

15 STOH @40/30kg

15 Hand Release Push-Ups

70 Minutes

Bike 20 minutes
Handstand walk 5 minutes
Ski 20 minutes
Ring Mu 5 minutes
Bike 20 minute

30s. each movement 3-4 rounds, rest 30s. b/w exercises.

• Wall Facing HS Hold
• DBL DB Z press
• Seal walk

Sama toistomäärä joka kierroksella

Snatch aina lähtökohtaisesti kyykkyyn, jos ei muuten mainita.

2 rounds 5 reps each
- OHS
- Pressing Snatch Balance
- Snatch drop
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

From knee high blocks
1 sets 2reps @ 60%
1 sets 2reps @ 65%
3 sets x 2reps @ 70%

4 sets 3 reps
@ 85% 1RM rest 90s. b/w sets

2 s. pause @ 1cm from floor, below the knee, mid thigh. NO EXTENTION, continue straight down
5s. down, perform TNG