Rästi

A.
EMOM x6:
1.) Row/Bike/AirRun
2.) Squat + twist + Hip up&down
3.) Walk out + Push up + Shoulders taps

Rest 1min..

EMOM x4:
1.) 5-8 Deadlift + 5-8 Muscle snatch
2.) 5-8 OHS + 5-8 Press behind neck

Mobility...

50-40-30-20-10 reps for time of:

• GHD sit-ups
• 2-pood kettlebell swings

5x AMRAP 3min. + 1min. Rest
3 Power cleans (60/42.5kg)
6 Push ups
9 Air squats

Clean and jerk OTM 9x1 @ 70 kg. (70 % maksimista eli 100 kg:sta).

Warm Up
3 Rounds:
2 Minute Machine
10 Barbell Deadlifts
10 Barbell Good Mornings
10 Barbell Strict Press
-Then-
Front Rack/Shoulder Mobility and Warm Up to DT Weight

“DT”
12 Deadlift
9 Hang Clean
6 Shoulder to Overhead
155/105

TARGET SCORE
Target Time: Sub 5 minutes

Time Cap: 8 minutes

STIMULUS
This should be a faster workout with aggressive pacing out of the gate. The barbell will wear down the grip more than anything so be smart with sets to start.
WORKOUT STRATEGY & FLOW
Pacing/sets: Unless you can keep unbroken rounds throughout, we recommend something like sets of 11 deadlifts drop, 1 deadlift into 8 hang cleans, drop, 1 deadlift into 1 hang clean into 6 shoulder to overhead - for 1 round. You can keep sub minute rounds with that if you rest minimally between dropping the bar

deadlift: this is the easiest movement and where you can catch your breath some

Hang clean: We will be more limited here and need to be smart with our strategy and have BIG hips and always catch in the dip position

SCALING
Scale to finish near the target score:
“DT”
12 Deadlift
9 Hang Clean
6 Shoulder to Overhead
@ 135/95 OR 115/80 to get near target time

For time:
10@50/35kg
1 min Rest
10@60/42kg
1 min Rest
10@70/50kg
1 min Rest
10@80/56kg
1 min Rest
10@70/50kg
1 min Rest
10@60/42kg
1 min Rest
10@50/35kg

Takakyykky 3 x 3 x 95%

Raakarive + työntö

1+2x65%, 1+2x70%, 1+2x75% 3 x (1+2)x80%

Pystypunnerrus 4x4

Leuka 4 x 10
TTB 4 x 12

Pystypunnerrus + etukyykky

5 x (3+8)

Rinnalleveto + työntö

10 x (1+1), aloitus 50%

Russian Twist 4 x 30
Reverse hyper 4 x 15
Dipit 4 x15

3 Rounds for Time
6-6 One arm KB Thruster @24/16 kg
12 Toes-to-Bars
24 Goblet Squats @24/16 kg

TC: 12'