Metcon (quality)

D.T. Progressio 1:

EMOM for 10 minutes:

4 Deadlifts 60/40
3 HPC
2 Push jerks

5x5 Box Back Squats

4 rounds for quality
20m backwards sled pull (as heavy as possible)
10+10 single arm db press
5+5 pallof press with 2sec hold

in 20min
- find a heavy set of power clean + hang clean + thruster

5 sets:
15 sit-ups
:30 rest
20 banded good mornings
:30 rest

EMOM 14

Minute 1 : 10 kip swings
Minute 2 : 10 DB Snatch 15kg/22,5kg

• Advanced athletes can add challenge by building up the load of DB snatch on every round!

Deadlift

3 x 6 @ 60 - 65%
3 x 3 @ 70 - 75%

Go every 2:30

A) Build to technical 1RM Push Press (1-2RIR)
in 10 minutes

B) 3 x 1 @80% of H1
*Every 2 min

2 kierrosta jäähdyttelyksi:

1 min walk
10 side box stepovers
5+5m sideways bearwalk

3 kertaa

1000m soutua

Kun toinen pareista soutaa, venyttele kevyesti. Tahti kevyt.