EMOM 15

1 minute : HSPU / Ring Push Ups
2 minute : Double Unders
3 minute : Medball Clean

Omatoimi:

Onko tänään sinun ensimmäiset käsilläseisonta punnerukset?

EMOM 15

1 minute : Kipping Pull Ups / Chest to Bar Pull ups
2 minute : 12/9 Cal. Row
3 minute : Dumbbell Snatch

Omatoimi:

Ketjuta leuat. Esim 2 x 2 leukaa.
Tempaukset harjoittele käsipainon vaihtoa kädestä toiseen ilmassa.

Snatch High pull + Snatch High Pull, drop + Squat Snatch

3 x (1+1+1) x 70%
3 x (1+1+1) x 75%
3 x (1+1+1) x 80%
3 x (1+1+1) x 85%

SO 1:45

25 Min AMRAP; switch after full round
20/15 cal Row
15 Wall balls
9 slam balls ( reach full extension overhead and slam the ball. Don't catch on the bounce or go touch and go.

Push hard on this one.

4 x 6

@ 40%

Tempo (Normal)

7 RFT

14 DB Deadlift
14 Alt. Push press

@ 22,5's/15's kg

TC 14min

Takakyykky maksimi toistot 3 rm @80%

4 Rounds for quality
10 stiff leg DL
10/10 Bulgarian split squats

Rest as needed. 16 Min TC.

Working for 15 Mins
30 secs Thrusters 30 Sec Rest
30 Sec pull ups 30 secs Rest.
30 Sec Row 30 Rest (cals)

Post total reps.

8 Mins
6 Reps each Min 60/40kg

These must be power cleans and jerks! Reps must be linked! Scale as needed to achieve this.