3x5 Tall Jerks
- Rest 2min btw sets
- Stay light and focus on technique

EMOM 15

1 Minute : 7 Strict Pull-Ups
2 Minute : 12 Push-Ups
3 Minute : 25 Air Squats

EMOM 8 (0:45/0:15)*
5 Cleans @ D-Ball 60/40kg
Burpee box jump overs, 24/20″ in the remaining time

– Rest 2:00 before -

EMOM 12**
1) Air bike for calories
2) Row for calories
3) SkiErg for calories
4) Rest

– Rest 4:00 before -

C) EMOM 8 (0:45/0:15)*
5 DB Devil’s presses @ 2 x 22.5/15 kg
Double-unders in the remaining time

– Rest 2:00 before -

EMOM 12**
1) Air bike for calories
2) Row for calories
3) SkiErg for calories
4) Rest

– Rest 4:00 between intervals –

• (0:45/0:15) = 45-sec work / 15-sec rest each work minute ** Aim for 2 calories/minute higher than you did when we tested Mikko Triangle 2 weeks ago. If you didn’t do the test, aim for 2 calories/minute higher than you think you could keep for the full 40-minute version.

3 x max reps

EILINEN

tai

LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

8x3min ON / 1 min OFF

A:
10 alt. Dumbell Snatch @22,5/15kg
20 air squat
30 Double under

B:
10 push up
10 box jump over @60/50cm
10 alt. Db reverse lunge @22,5/15kg

Alternate “A” & “B” (4-4 sets)

3 sets:
20sec Sandbag Bearhug Hold 60/40kg
5 Sandbag Bearhug Squats
20sec Sandbag Bearhug Hold
- Rest as needed btw sets

Snatch

Tempo snatch – 3 x 3 @ 65%, go every 1:30-2:00
Tempo snatch + Snatch – 3 x 1+2 @ 70%, go every 1:30-2:00

– Tempo: 3 sec from floor to mid-thigh
– Drop the bar between each rep, reset and go

Voima
E3MOM, 3 rounds
single arm ring row 8+8

WOD
5 rounds 30s work/20s rest
goblet squat
kb snatch alt
kb press
russian twist

Mobility for Overhead Position