EMOM 16

Minute 1 : Gymnastic Pulling movement 2 - 6 Reps ( Pull-Ups, TTB, CTB, BMU... )
Minute 2 : 12/9 Cal Row
Minute 3 : Gymnastic Pushing movement 2 - 6 Reps ( Push-Ups, HSPU, Wallwalk...)
Minute 4 : Bike 12/9 Calories

PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
3x[3+4 reps/leg]@RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~55-65% jerks

Machine of your choice for 10-20min
- Easy, zone 2

EMOM x10

1) 6-8 deficit hspu + press with stick
2) rest

Scaled / no deficit or use abmat if needed
Hspu:t korokkeelta tai ilman / heti perään pelkällä kepillä pystypunnerruksia rauhalliseen tahtiin
:
3 rounds:
10- 25s L.sit
12 hip extension 2s stop

4x
2min of 16 KB Swings + Max Cal SkiErg
2min of 16 DB Snatches + Max Cal Row
2min of 12x7,5m Shuttle Runs + Max Cal BikeErg/Echo Bike

2min rest btw rounds

3x6+6 (weighted) box step up
* -lepo 2min
-aloita heikommalla jalalla
-lisää painoa edelliseen viikkoon*

WARM-UP



12-15 minutes for quality & minimum rest of:
:45s row/bike/ski
20 Lunges
8 Snatch grip upright rows
6 Overhead squats
4 Slow snatches
3-5 High box jumps
10-20 Scorpion stretches
10-20 Iron cross stretches

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HANG POWER SNATCH


Build up to heavy set of 3 Hang power snatches. 
- 2 x same weight before adding more weight. Only add weight is the lifts are good.
- 16:00 minutes, lift every 2:00 min

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POWER CLEAN & POWER JERK

Every minute on the minute for 12:00 minutes of: Power clean + Front squat + 2 Push jerks (moderate)
Recommended starting weight is around 70% of the heaviest set of 2+1 “Clean & thruster” complex from wednesday.
Add weight every 2 sets if the lifts are good.

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STRENGTH

Bamboo overhead squats,
3 x 8 (light)

Overhead squats with pause at bottom,
5 x 5 (hard)

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ACCESSORY



3 Rounds of:
8-12 Bent over row
8-12 Dual dumbbell bench press
10+10 Split stance medball slams
10+10 Offset weighted split squats
15 Seated behind the neck tricep extensions

Recovery

After bench press you can do light cardio, do some skill practice or just celebrate :)

10-20s on / 20-30s off for 6 rounds:
a) L-sit between boxes
b) (feet elevated) top of a ring row hold
c) wall supported HS-hold / feet on box HS hold
d) s.l. wall sit / toe-assisted s.l. wall sit / weighted wall sit (both legs)
e) rest

Rasittavuus: RPE 7

Warm Up
2 rounds
15/12 calories air bike
15/12 calories ski erg
5+5 squat strech + 15 air squats
10-15 push ups
20-30 heel over db

Strenght
Back Squat 5x5@50-70%
rest 1.5-2.5 min
Military Bench press 5x5@50-70%
rest 1.5-2.5 min

Strenght&Skill
3-4 supersets
20m mod heavy sledge push + 10-15m hs walk / 3-5 wall walks
rest 1.5-2.5 min

Accessory Work
2-3x 10/10 bulgarian split squat @rx db
2-3x 10/10 bench press @rx db
2-3x 20-30 Knee tuck hold on pull up bar