10 E2MOM

1xtempaus, nouse niin ylös kuin vaan päivän kunto antaa. Lähtö 50%.

Taskuilta Tempaus

6x2

Työntöotteella raakatempaus

6x2

Optional Accessory:
GYMNASTIC STRENGTH

EMOM x7: 1-4 Strict MU

Scale if needed: Bar MU, MU Transition with a band, jumping MU…

Overall RPE 4

Rest as needed, then

2-4 rounds of False Grip Walk-Ins.

2-5 reps with a 2sec hold on top position. Rest as needed between rounds.

Overall RPE 3-4

Warm up(0:00-10:00)
:30 sec each
Easy Bike 
Active Spidermans

Medium Bike 
Push-up to Down Dog

Faster Bike 
Cradle

Barbell warm up
5 goodmornings
5 back squat
5 elbow rotations
5 strict presses
5 stiff leg deadlift
5 front squat

Mobility(10:00-15:00)
1:00 min shoulder distraction per
1:00 min pigeon per

Skill/Teach(15:00-25:00)
Hspu
Front rack press position
Keep momentum

Deadlift
Shins vertical
Press through the floor

Movement prep:
With Empty Barbell
5 Hip Hinge Deadlifts (Hip to Top of Knee) 
5 Full Deadlifts

Double unders
Keep wrist in front
Turn with wrist, not arms

Movement prep:
10 small hop singles
10 big hop singles
10 double tap
10 du's or du attempt

Weightlifting(25:00-40:00)
Work up to heavy single deadlift

Metcon(12)
"Detention"
Amrap 12
6 strict hand stand push up
9 deadlift 225/155
30 double unders

Opt(12)
250m row on the 2:00 min x5
max set of unbroken pull ups
3x6 ring dips/bar dips

Finisher
30 w raise w/5 sec hold every 5 reps
60 cross crunch
1 min chest opener
1 min hamstring stretch per

2 x clean pull + power clean + power jerk

EMOM 10, climbing start @ 70% PJ

Back squat
6x2@80%

Rinnalleveto, 2 sek stoppi polvella ja puolessa reidessä + työntö

6x(1+1)@70-85%

Tempaus puolesta reidestä + valakyykky

6x(1+1)@ 75-85%

Saksiin tippuminen tanko niskassa

5x3@50-60% takakyykystä

OH Banded Tricep Extensions: 4 x 25. Rest 60s.
*Between sets complete 20s Hollow-Hold OR 15s L-Sit Hold

• (1+1+1)-…- (1+1+1) of:
BB Hang Squat Snatch + Low Hang Squat Snatch + Squat Snatch
Scaldati progressivamente e poi sali sino ad una (1+1+1) pesante (Heavy) ma non massimale.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

1min Wallball Shots
1min Heavy Kettlebell Swing
1min Box Jump
1min Push Press
1min Air bike for calories
1min Rest
3 Rounds, For Reps

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

2 ROUNDS

5min
Isot Aidat askelten
Ladderit
Spiderman 10m
Pikku Aidat pomppien

5min
Row/ski

5min
Pallof Press 8/8
Heel touches 20
Banded good morning 20

5 min Row/ ski

5min
Single arm band pull down 6/6
Scap push up 12
Toe touches 12
Thread needle 6/6