EMOM 6

(2 x hang power snatch) + Squat snatch @ 50-60%

Mobility

Perform 2x10 active hip flexion w/ 3sec pause each rep

Hip flexion PAILs/RAILs 2mins passive hold PAILs: Ramp up from 10%-100% /Hold 100% for 10secs RAILs: Reverse contraction for 10secs Relax into new range of motion Repeat 1x.

Perform 2x10 active hip flexion + hip ABduction

No Equipment Ninjas

Using your new 10RM for each

Handstand Push Up 15 x 1

pistol squats 12 x 2

pull up 10 x 3

Full Kit Wankers

Pendlay row.

complete 3 cluster sets of 4*2 with 20 seconds rest in between.

Take 2 minutes rest in between the cluster sets.

This week add upto 2.5kg onto the weight that you used last week.

WOD

5*5 dips increase weight from last
week or increase reps to 5 sets of 6-7

21-15-9
deadlift
pull ups
12 min time cap

Deadlift

10x60%
8x70%
5x75%
5x80%
1x3x85%

Eilinen/Lepo

4 rounds:
10 Deadlifts @BW
10 OHS @1/2BW

5 x Push-up
5 x Push press
10 x Wall Ball (rx 9/6kg)

5 x 5

For time:
21-15-9
43kg thrusters
Pull ups
15-12-9
52kg thrusters
C2b
12-9-6
61kg thrusters
Bmu

• käytä yhtä tankoa

Woima MuscleBeach workout

EMOM 30

1. 5-10 Pull-ups / Banded Pull ups/ Ring Rows
2. 10-12 Dumbbell Snatch alt
3. 5-10 Push-Ups
4. 12-16 Reverse Lunges
5. Rest

5 rounds;
5 Strict Pull-ups
10 Ring/ Boksz/Bar Dips
Rest 2:00

Options: Weighted, bodyweight, partner/self assisted, band assist (dips)