EMOMx12 (4 rounds)

1) 20-30s hangin L-sit
2) 6-12 weighted ring row feet on the box
3) 6-12 weighted push ups

tämä on voimasetti, haasta siis kunnolla rengassoudussa ja punnerruksessa! pitää olla raskas!

Establish days heavy:
Power Clean & Jerk
- Focus on pulling technic and explosive final leg drive and extension!!!

—then—

3 sets:
1 Clean Pull + 1 Hang Clean Pull + 1 Power Clean & Jerk75-80%
- Rest as needed

7 sets of Front Squat:
Set 1: 5 @60%
Set 2: 4 @65%
Set 3: 3 @70%
Set 4: 2 @75%
Set 5: 1 @80%
Set 6: 1 @85%
Set 7: 1 @90%
- Rest as needed

Perusleukoja

AMRAP8
8+8 box step up
16 russian twist

r2min

AMRAP8
16 steps walking lunges
16 windshield wipers

E3MOM x4
4 back squat
30s plank hip rotations

EMOM (3 rounds):
Min 1&3: 3 Bar Over Burpees + 5 Thrusters 43/30kg
Min 2&4: 5 High Box Jumps 80/60cm + 10 V-ups
Min 5: Rest

EMOM 30 (6 rounds):
Min 1: 15/12cal Row
Min 2: 15/12cal Ski
Min 3: 15/12cal AB
Min 4&5: Rest

(Optional 12/10cal)

6 rounds for time:
200m run / 12x10m shuttle run
7 devil’s press @2x22,5/15kg
1min rest between rounds

Voima
E3MOM, 4rds
Box step up 6+6
2xDB/KB Farmer carry 40-80m

Metcon
21-15-9
Box step over
2xDB/KB Row