Technique

Ring Dip

Emom 12

1. 8-12 Ring Dip/ Box Dip
2. 15-30 sec Wall Squat Hold
3. Rest

Emom 12

1. 6-8 Hang Power Clean (light)
2. 10-12 Goblet Squat (kb/ db)
3. Rest

Takakyykky 5x3@AHAP, 2x10@55%, päivän raskaimmasta

Työntö niskasta 1x5@45%, 1x5@50%, 1x5@55%, 1x5@55% extra, 3 sekunnin pito saksissa

VAPU, niskasta 2x8@70% + 1x8@70% extra

Takakyykky hyppy 3x5@20%

Jalannostot/ttb 3 x MAX

4 rounds for quality
8 ring push up
8 C2-roll out
8/8 Bird Dog Row
2 mins rest

EMOM x8:
1.) Row / Air bike
2.) 8-12 Air squat + 6-8 Ring row
3.) Walk out + push up
4.) 6-8 x2 Active shoulders (Hanging + Handstand)

Mobility:
- Shoulders: 2x20s.
- Lats: 2x20s.
- Chest: 2x20s.
- Lunge complex: 2x60s.

AMRAP 20:

10 Box Jumps 60/50cm
10 Burpees
10 KBS 24/16kg

One athlete will run 400m, while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off.

EMOM 20 (5 rounds):
30sec Headstand
30sec Handstand hold, facing the wall
12 HS shoulder taps against the wall
Rest

Partner AMRAP 12 min

with partner AMRAP in 12 minutes of:

8 DB snatch alt. arms. You go, I go.

*50 Du´s every 2 min.

*Choose heavy DB.

100 Banded Lying Hamstring Curl

Lämmittely :

EMOM 10

even : 3 Power Clean, Climbing
odd : 15 sit ups

3 x Polvelta rinnalleveto + työntö

3+1x50%
3+1x55%
3+1x60%
3+1x65%
3+1x70%
3+1x75%
Ja etsi compleksi maksimi.

Tolpilta Raakatyöntö + saksiin työntö

1+1x60% (raty)
1+1x70%
1+1x80%
1+1x85%
1+1x90%

Työntö Veto

2x3x90%
2x3x95%
1x3x100%

Lämppä

• pelejä

Raakatempaus yläreideltä + tempaus yläreideltä suoraan pudotuksesta
6 x (1+1) x 50 - 70 %

Snatch Drop 45 kulmasta 6 x 2 x 70-80%

Te otteella VAPU, 1RM