EMOM 10 ( Work 0:40 / Rest 0:20 )

1 Minute : Bike Calories
2 Minute : Row Calories

Score : Total Calories

Alternating between Seated Shoulder Press & Strict Pull-Ups ( 5 Rounds )

Seated Shoulder Press 6-4-3-2-1
Strict Pull-Ups 2-2-2-2-2

Go Every 2:00 ( Total 20:00 )

DL: 2x10 (60%)

For time
100-80-60-40-20 cal row
After each set
5-5 strict Pull up / partner assisted (You GO, I GO)
10 Syncro Single arm devil’s press @22,5/15kg
10 Syncro DB goblet squat
50 Double under each ( first one person Completes 50 Then the other)

Timecap: 38 mins

A.
8x 1min ON/1min OFF
Alt BikeErg and SkiErg

Rest 3min

B.
8x 1min ON/1min OFF
Alt Echo Bike and Row

For time:
800m Run (together)
1000m Ski (split anyhow)
800m Run (together)
1000m Row (split anyhow)
800m Run (together)
2000m AB (split anyhow)
800m Run (together)
50 Burpee Box Jump Overs 60/50cm (split anyhow)

OPTIONAL GYMNASTICS

4-5x 1-5 RMU

quality first

*
Scaled

3-4rounds:
10-20s chin over rings
10-20s bottom of ring dip
10-20s ring support

WARM-UP

3:00-5:00 min erg of choice.
Then 3-4 rounds, 3-5 reps each movement:
Clean pull
Tall muscle clean
Front squat
Push press
Tall clean
Push jerk with pause at catch

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CLEAN & JERK
Primer:
Clean deadlift + Power clean + Push press + Split jerk.
Build up to workset weights.

Worksets:
Every minute on the minute for 8:00 minutes of: Power clean and 2 Split jerks @ 68%

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SNATCH
Primer,
Snatch deadlift + Hang muscle snatch + Hang snatch.
Build up to workset weights.

Worksets:
Every minute on the minute for 8:00 minutes of: Hang power snatch + Overhead squat @ 70%

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STRENGTH
Hatch, week 12 day 2

Back squat,
5 @ 60%
5 @ 70%
2 x 5 @ 75%

Front squat,
5 @ 60%
5 @ 70%
5 @ 75%

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(OPTIONAL) BONUS

Strict press,
4 x 3 @ RPE 6

1-Arm meadow row,
4 x 12/12 @ RPE 6

Core:

Accumulate total of 80 back extensions on GHD

Tempaus

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

15 x /side BANDED SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION *both side
15 x HIP RAISE with PULLOVER *plate
10 x SPANISH SQUAT
16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG OR 4-6x WALL WALK STEP-UPS ONTO PLATE

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL + FRONT SQUAT

3+3 x slowly CLEAN PULL TO HIP + same but with eyes closed

2+2+2+2+4 x
MUSCLE CLEAN + SHOULDER PRESS + JERK DRIVE + PUSH PRESS + 2+2 SPLIT JERK

2x[1+1+1+1] x
TALL SNATCH + SNATCH ABOVE KNEE + SNATCH BELOW KNEE + SNATCH

2x[1+1+1+1] x
TALL CLEAN + CLEAN ABOVE KNEE + CLEAN BELOW KNEE + CLEAN

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VOI TEHDÄ MAKSIMIT MITÄ ON JÄÄNYT VÄLISTÄ!

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FRONT SQUAT + PUSH PRESS
3x1x[2+4]@up to 50%, jerk-%, rest btw sets 2min

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ASYMMETRICAL SHOULDER PRESS
2-4x1x[4+4]@light weight, rest btw sets 2min, toispuoleinen kuorma

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BACK SQUAT *narrow feet stance
3x8@up to 50%, bs-%, rest btw sets 2min

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PAUSE OHS *2-3sec pause 90° + OHS
2+1@up to 80%, sn-%, rest btw sets 2min

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SUPERSET: quality

2-3 rounds: NO SHOES

8x PENDLAY ROW
8x DIP / BENCH DIP
8+8x HIGH PLANK BANDED HIP FLEXOR

Rest as needed