EMOM x 16:00
Minute 1: 10 Deadlifts @100/70kg
Minute 2: 30 Double Unders
Minute 3: 10 DB Front Squats @22,5/15kg per hand
Minute 4: 60s Easy Recovery (walk, row)

Goal: All intervals should be tough, but done in 20-25 seconds. Deadlifts should be done touch n go and UB for all rounds, so choose weight wisely.

YoGig 15 min AMRAP

AMRAP:
10 Etukyykky
10 Jerkkiä
10 KPn yli hyppyä

-toistot saa jakaa miten haluaa

3-4 rounds
8-12 bicep curls (each hand)
8-12 curtsy lunges (each side)
8-15 ring push ups
rest 2-3 min bwn rounds

3 Rounds:
Max reps strict T2B V.1
Max reps kipping T2B V.0-1
2min Rest

Tavoite saada enemmän toistoja kuin viime viikolla.

Aikaa vastaan käsipainoilla:

21 Thrusteria
1x chief: 3 rive 6 punnerrus 9 kyykky
15 Thrusteria
1x chief
9 Thrustera
1x chief

Low Angle Banded Facepull: 4 x 25. Rest 60s.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 Rounds For Quality:
10/ each Single Arm DB Row
10/ each Single Arm DB Bench Press
10 Single DB Pull Overs (bench supported)
20 Banded Tricep Pushdowns
20 Banded Bicep Curls

• Rest as needed btw sets
• Athlete choice on load

6 Sets Of Power Snatch
Set 1: 2 @75%
Set 2: 2 @75%
Set 3: 2 @80%
Set 4: 2 @80%
Set 5: 1 @85%
Set 6: 1 @85%

Every 2:00 For 10 Rounds
- 18/15cal Row
- 5 Bench Press @80/56kg

These rounds should be sprinted!!

SuperSet!!
4 rounds;

L-Sit Hold x 20-25s
Rest 30s.
Double Leg Banded Hamstring Curl x 20-35
Rest 60s.