E7MOM x6 - in groups of 4:
a) 20 sandbag over shoulder - YGIG
+ bike erg
b) 6x10m sled push - YGIG
+ row
c) 20 burpee double box get over (120 / 100) - YGIG
+ air bike / ski erg

Treenin flow:
2 hlöä ajaa koko ajan koneita, toiset kaksi tekee liikeparin ensimmäisen liikkeen YGIG-meiningillä. Toistot voi tehdä joko toisto kerrallaan vuorotellen tai pidemmissä sarjoissa.

Rasittavuus: RPE 6-8, riippuen koneiden intensiteetistä.

Warm Up
2 rounds
2 min cardio
20 banded side steps + 20 banded air squat
10 scapula rolls + 10-15 ring rows
:20-30 wall walk hold
then weightlifting skill for few minutes and start working sets

Strenght
8x3-position power snatch (hip, mid thigh, floor) last power snatch slow style
rest 1-1.5 min bwn sets
Snatch Deadlifts 4x5reps, building in weights
rest 1-2 min bwn sets

Metcon
8 min amrap
8 V-ups
8 push ups
8 box jumps

IN TEAMS OF 2

FOR TIME
4 ROUNDS
60 Double Unders or Single Unders
20 DB Goblet Alt. Box Step-Ups
20 Sit-Ups
-Immediately Into-
4 ROUNDS
40 Double Unders or Single Unders
12 DB Goblet Alt. Box Step-Ups
15 Sit-Ups
-Immediately Into-
4 ROUNDS
30 Double Unders or Single Unders
8 DB Goblet Alt. Box Step-Ups
10 Sit-Ups

• P1 works through a full round while P2 completes easy rowing/jogging. Once a full round is complete switch.
• Partners will complete 4 rounds total in each section of the workout.

21 power cleans (47,5/70 kg)
30cal ergo

Scaled WOD
3 rounds for time:
15 power cleans
20cal ergo

E90s for 6 rds:
a) monostructural

b) 6-8 (feet elevated) ring row
8-12 (deficit / elevasted) push up
10-16 alt. (goblet) cossack squat

c1) 30-40 + 30-40s side plank
c2) 3-5+3-5 Turkish get up

Tarkoitus: Työaika noin 60-75s / kierros. RPE 6-7.
Treenin flow: Vaihtele joka toinen kierros c1 ja c2 välillä.

AMRAP 36

Bike 1k / Row 500m, Alternating
20 GTOH w/ Plate 15/10kg
30 Weighted Box Step-Ups 24/16kg
40 Sit-Ups

2×
Laying
Y×10 T×10 W×10
Arm circles
10/10
Elbow circles

×10
Wrist circles
×10
Lat-push ups
×10
Hip circles
×10
Knee circles
×10
Ankle circles
×10
Crab push up
×10
Drop squat
×10
Close grip Overhead Squat w/10.sec pause atg ×1

A.1) Snatch
60%×2 70%×2 80%×2 85%(2×)1 90%(2×)1

B.1) Clean & Jerk
60%×2+1 70%×2+1 80%×2+1 85%(2×) 2+1 90%(2×)1+1

C.1) Snatch pull
5×3 @105%

D.1) Back squat
60%×2 70%×2 80%×2 85%×2 90%(×2)×3

E.1) Strict press
4×4 heavy

Clean pull + low hang power clean
5 x 1+2 @ heavyish

Squat clean + split jerk
5 x 2+1 @80-90%

Warm Up
2 rounds
2 min cardio
15 hip bridges
10 hr push ups
10 ring row
:20 Side Plank Hold R/L
then skill/warm up lift check and start working sets

Strenght (20 min)
Bench Press 5x5reps, perform 3-5 strict pull ups right after bench pressing
rest 2-3 min bwn sets

Intervals, alt time with partner full round
4 sets for both
15/12 calories row, ski or air bike OR 13/10 cal air bike
then perform 1 unbroken set of db bench press/db snatch (reps must be bwn 15-25 so scale it that way) Go hard but not all out!
1-2 rounds db bench pressing and 3-4 rounds db snatches.

FINISHER

3 SETS
15-20 DB Pull-Overs*
12-15 Seated DB Curls
*Complete on Wall Ball or Bench.
-Rest As Needed b/t Sets-