30 MIN PK FOR QUALITY:

200m run

100m OH Sand bag carry

400m row

100m Suitcase carry

SU 60s

100m Front rack carry

Build up to a clean and jerk 1RM of the day in 15 minutes

EMOM 10

4 DBL DB Thrusters 22.5/15
4 toe to bar

in 15 min built up
max 85%

1 snatch pull
+
1 hang squat sntch

3 Rounds:
30sec ON/30sec OFF

1. Standing lat pull down with hollow position
2. Ring plank hold with arm circles
3. Half kneeling pallof press (Left)
4. Half kneeling pallof press (right)

2 Rounds:
7,5/7,5m One arm DB OH walking lunges @22,5/15kg
40 DU
12 DB snatch alt.
7,5/7,5m One arm DB OH walking lunges @22,5/15kg
40 DU
12 DB snatch alt.

Rest 1:1 or YGIG
RPE 7
Keskity liikkeiden taloudellisuuteen.
Db walking lunges 7.5m right/7.5m left

2 Rounds warm up:
10 Scap pull up with hollow position + 10sec Dead hang
10 Hollow rock + 5sec Hold
10 Arch rock + 5s sec Hold
10 Prone snow angel

1. 2 x 10 Kip swing (Focus on good hollow and arch)
2. 2 x 10 Leg raises (Focus on keeping your legs straight and together)
3. 3 x 5 Leg raises + 5 T2B ( Focus on good hollow, arch and keeping your feet together)

EMOM5
10/7 cal ski + 5-10 T2B

Valitse toistomäärä niin, että tekniikka säilyy ja pystyisit jatkamaan samalla toistomäärällä vielä vähintään kolme minuuttia.

Mobility

EMOM 16

1 minute : 4-6 RMU
2 minute : 40 Double unders

Results is total MU`s

For time

1000/900m Bike Ergo
30 TTB
1000/900m Bike Ergo
30 Strict HSPU
1000/900m Bike Ergo