PERFORMANCE
EMOM x 9 MINUTES
MIN 1 - :40 Slow Tempo Ring Rows (Feet Elevated, normal, legs bent)
MIN 2 - :40 Hollow Rocks (tuck if needed)
MIN 3 - :40 Jump Rope Practice (Doubles, singles, crossovers)

EMOM x 8-12

1) bike
2) round of strict cindy (scaled ring row, or 3-6-9 reps)
3) ski
4) 15-30s hollow hold

4-5 rounds for quality:
10 Barbell Bent Over Rows, choose weight
15/12cal Row
10+10m KB Mixed Rack Suitcase Carry, choose weight
30-60s Wall Sit

KORTTIPAKKA 40MIN

Hertta
- Am. Heilautus
- Maljakyykky
- Sit up vatsat
Ruutu
- Työntö
- Askelkyykky
- Hollowrocks
Risti
- High Pull
- Kyykkyhyppy
- Tähtilinkkari
Pata
- Rive
- Kasakkakyykky
- Kylkivatsat

Jokeri: Burpee x 15

Maa kertoo liikkeet.
Numeroilla 2-8 tehdään liikkeet x 2 (esim nro 4, tehdään liikkeitä 8 toistoa).
Numeroilla 9-14 tehdään kortin osoittama toistomäärä.

DEADLIFT 3/6
1x5
1x3
1x1
Rest 2min between sets

BACK SQUAT 3/6
1x5
1x3
1x1
Rest 2min between sets

Rest day - what did you do?

EMOM x 8-12

1) row
2) 5 snacth grip dl + 5 snatch pull + 5 muscle snatch
3) row
4) 5 snatch grip press + 5 snatch balance + 5 OHS

2-3rounds:

12 ghd hipextension
16 wall squat
20 russian twist

For time:
400m Run
10 Power Snatches
400m Run
10 OHS
400m Run
10 Clean & Jerks
400m Run
10 Thrusters
400m Run

• Weights: 50/35kg