EMOM 36

1 minute : 5 Back Squats, moderate weight
2 minute : 15 Sit-Ups
3 minute : 12/9 Calories Bike
4 minute : 15 Kettlebell Swing 24/16kg
5 minute : Deadhang
6 minute : Rest

Tempaus

power clean EMOMS 3/3

EMOMx4
min 1) 4 power clean
min 2) 3 power clean
min 3) 2 power clean
min 4) 1 power clean

• 3min rest

EMOMx5
min 1) 3 power clean
min 2) 3 power clean
min 3) 2 power clean
min 4) 2 power clean
min 5) 1 power clean

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4 rounds:
4 Renegade Rows
6 Alt. DB Snatches
8 Box Jumps 60/50cm
12/10cal AB
- Rest 1:1

• DBs: 22,5/15kg

Clean and jerk

4 x 2 @ 70-80%, go every 1:15
3-5 x 1 @ 75-85%, go every 1:30

– Build within the percent range on each set
– Drop the bar between each rep, reset and go

Takakyykky tai boxikyykky
3x5 V2

9min Laadukkaasti

4+4 Olan kosketusta lankussa
8 Rengassoutua
8 KK-heilautusta
7-10 Cal koneella

Pystypunnerrus
3x 5 V1

4x 2min ON 2min OFF
1) Kone
2) 8 Ilmakyykkyä 8 Gtoh levypainolla

Front squat 3x9 reps

Back Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM

-ilman välineitä