Kipping toes to bar technique
EMOM 5: x reps kipping t2b/ kipping leg raises

3-4 rounds for quality
10 DB pull over
10 hanging banded knee raises
20 heel touches
10m inchworm

Back Squat Climb in

2 x 4
2 x 3
2 x 2

Go Every 3:00

E6MOM x 6-10 rounds:

A) 5 burpee box over, 5-10 hspu + remaining time easy pace bike

B) , 20-40 DU, 5-10 c2b + remaining time easy pace row

ave hr zone pk1-2

Maastaveto 4x4x80%

Stoppikyykky 6x3x60%
-ala-asennossa 3s stoppi

Etuheilautus 5x15
-raskas!
-joka sarjan jälkeen leuanveto, vastaote x 1-5 toistoa

WARM-UP

Every minute on the minute for 12:00 minutes of:
1) :45s Row
2) 8+8 1-Arm shoulder press
3) 15 Medball bearhug squat jumps
4) 15-20 Banded facepulls

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STRENGTH

Shoulder press,
5 x 5 @ 90% of the heaviest set of 5 shoulder presses from last week.

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CONDITIONING
As many reps as possible in 10:00 minutes of:
15/12 Calories ski
12 Dual dumbbell push press
12 Toes to bar

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ACCESSORY

Seated 1-arm dumbbell shoulder press,
3 x 12/12 (easy)

Diamond push-ups,
3 x 12

1-Arm behind the neck tricep extensions,
3 x 10/10 (easy)

Core:

Tabata sit-ups.

8 Rounds,
:20s Sit-ups
:10s Rest

2min on - 1min off x3:
1-2-3... shuttle run (1 rep = 8+8m)
2-4-6... mb clean (9/6)
3-6-9... v-up / s.l. v-up or tuck up / sit up

Start all intervals from the beginning. Aim to keep the pace the same with every interval.

Target: RPE 8

WARM-UP


Every minute on the minute for 12:00 minutes of:
1) :45s Row
2) 8+8 1-Arm shoulder press
3) 15 Medball bearhug squat jumps
4) 15-20 Banded facepulls

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STRENGTH


Shoulder press, build up to 8 rep max in 3-4 sets.
Then 3 x 8 @ 90% of the heaviest set of 8 shoulder presses.

___


CONDITIONING


As many reps as possible in 20:00 minutes of:

40 Bar facing burpees
40 Clean and jerks 40/30kg
30 Bar facing burpees
30 Clean and jerks 60/42,5kg
20 Bar facing burpees
20 Clean and jerks 80/55kg
10 Bar facing burpees
Max reps clean and jerks 100/65kg in the remaining time

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ACCESSORY

Seated 1-arm dumbbell shoulder press,
4 x 12/12 (Hard)

Skull crusher,
4 x 12 (Hard)

1-Arm behind the neck tricep extensions,
4 x 10/10 (moderate)

Core:

3 Rounds of:
:40s Sit-ups
:30s 1-Arm sideplank hip touches, left
:30s 1-Arm sideplank hip touches, right

Tekniikka
E45s 3 rounds
3 high hang power clean

5min EMOM
5 hang power clean

WOD
12min amrap
6 calorie ergo
6 hang power cleans
6 up down
6+6 alternating lunges

2 Rounds :

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches