EMOM10
1. Bar MU (Valitse itsellesi sopiva toistomäärä)
2. 5-10 Strict HSPU (Deficit jos liian helppo)

Scaled:
HSPU->Box with deficit

3 Rounds:
25 T2B
20 Bar over burpee
Rest 1:2
Lepo aika tuplasti pidempi mitä menee työhön.
Huom!
Jokainen kierros pitää mennä alle 3min. Skaalaa tarvittaessa T2B määrää.

Triceps Kickback: 4 x 10 each. Rest 60s
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

EMOM 10

O: 45s. du's
E: UB 10-15 butter fly/kipping PU

• Keep same amount of reps each round
• For DU's focus on keeping your arms relaxed

Clean Pull + Squat Clean Under knee + Split Jerk

2 x (1+1+1) x 110% SP
2 x (1+1+1) x 120% SP
2 x (1+1+1) x 130% SP
2 x (1+1+1) x 140% SP
2 x (1+1+1) x 150% SP

SO 2:30

5 x ( 3 Hang Squat Clean TnG + 1 Shoulder press ) x 90-95% SP

SO 2:00

guided practice session

• Toe to bar
• Kipping PU / butter fly
• Banded bar MU practice
• Spotted bar MU
• Ring MU transition
• Ring MU kip
• Dream Rings

• Spotted Ring MU

• HS walk practice on wall

• Of the wall walks

• Spotted HS walk

• HS walk to HSPU

• Obstacle course

power snatch
3-3-2-2-1

muscle snatch
3-3-2-2-1

30-40min PK laitteilla @60-65% tai 40-50min kävely ulkona.