EMOM8-10

1. 1-2 set of DU
2. 1-2 rope climb
   

Huom! Valitse toistot oman tason mukaan

Every 5min x 5:
16/12cal Row
12/9cal AB
8 Shuttle Runs (7,5+7,5m)

Dumbbell Incline Row

10-10-10-8-8-8-6-6-6 AHAP

Go Every 2:30

5 sets:
3 Hang Power Snatches
- Build by feel, but something heavy
- Rest 2min btw sets

5x3 Snatch High Pulls
- Build by feel
- Focus on technique and right positions
- Rest as needed

5 Sets:
1 Slow Snatch Deadlifts 5-6/10 RPE
- 10sec up and 10sec down
- The goal is hitting PERFECT positions. When we move really slow, we can build awareness around what the positions should look and feel like. Use this as a technique drill
- Rest as needed btw sets

WU
Ketteryyttä

CF
Go every xxx min
3x
32/40 cal bike
30 db snatch
20m FR lunge w db
10 HSPU/HS-walk
5 squat clean, increase weight

500-m row
400-m run
– Rest 3:00 between rounds.
– juoksu sisällä tai ulkona
– sisällä 5rds käytävässä

scaled wod
5 rounds for time:
250-m Row/ski or 500m C2Bike
150-m run
– Rest 3:00 between rounds.
– juoksu sisällä tai ulkona
– sisällä 2rds käytävässä

A) Gymnastics strength tests:
Max reps strict handstand push-up (or scaled version)
Max reps strict pull-ups (or scaled version)

A) 15min AMRAP
20 double-unders
5 hang power snatches 50/35
5 handstand push-ups