EMOM 5:
1 Snatch Balance @60-65% 1RM Snatch

EMOM 5:
1 Snatch Balance @70-75%

EMOM 5:
1 Snatch Balance @75+%

Warm-up

EMOM 8 (0:40 work / 0:20 rest) @ increasing pace
1) SkiErg
2) Shuttle runs,7.62m
+
2 Rounds
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
+
2 Rounds
5/side KB Hike cleans, alternating
8 Box jump, step downs
24 Speed rope skips
+
Bar muscle-up drills – 1-2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
* Prep the burpee box get-overs, GHDs and wall balls between rounds
+
Build to workout weight for DB GTOHs, Thrusters and walking lunges
* Practice a few short sets of bar muscle-ups, burpee pull-ups and burpee box jump overs between sets.
+
Once through @ workout weight
20 Double-unders
3 Burpee box jump overs
4 DB Ground-to-overheads
2 Bar muscle-ups
3 DB thrusters
12/8 (cal) SkiErg
2 Shuttle runs
3 Burpee pull-ups
12m DB walking lunges

2-3rounds:

10 snowangel
20 GHD sit up

2-3sets:

10 DB bench
10-20 banded pull apart

Ergo-intervalliharjoitus

LÄMMITTELY
3min soutu
3min pyörä
3min hiihto
-joka minuutilla nouseva intensiteetti

sitten 3 kierrosta:
10 istumaannousu
5+5 Kasakkakyykky
5+5 Samsonin venytys
5-10 Aussi-leuanveto

HARJOITUS (Vauhtikestävyys, 70-85%/HRmax, maksimikestävyys 85-95%/HR max)

3x12 min, 2min lepo

A) Joka kolmannella alkavalla minuutilla 500m soutu

B) Joka kolmannella alkavalla minuutilla 1000m pyörä

C) Joka kolmannella alkavalla minuutilla 500m hiihto

*Harjoituksessa on kolme 12min intervallia, joista jokainen suoritetaan yhdellä ergolla kerrallaan. Kolmen minuutin välein suoritetaan annettu metrimäärä, jäljelle jäävä aika levätään. Lepoaikaa 3min ajasta tulisi jäädä vähintään 45s, joten skaalaa tarvittaessa metrimäärää (esim 400m hiihto ja soutu, 800m pyörä). Jokaisen 12min jälkeen on 2min lepo.

A,
Bulgarian Split Squat 10-10-10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x 5 reps/side

B,
For time:
5 Push Press, 84/57kg
25 Row Calories
50 Double Unders
4 Push Press,
20 Row Calories
40 Double Unders
3 Push Press,
15 Row Calories
30 Double Unders
2 Push Press,
10 Row Calories
20 Double Unders
1 Push Press
5 Row Calories
10 Double Unders

Goal
Sub 15 mins

C,
3 rounds for quality of:
10 L/10 R Contralateral Dumbbell Press, pick load
5 L/5 R Skater Squats
Side Plank, L 15 secs/R 15 secs

Rest as needed between rounds.

muscle clean + power clean practice

power clean doubles up to heavy w. good form

For time:
15 KB USA swing @ 24/16
5 thruster @ 50/35
15 KB USA swing @ 24/16
7 power clean + push press
15 KB USA swing @ 24/16
9 power clean

T.C.: 10'

WOD
30min for quality (A,B,A,B.....)
A: row 3min
then 3 rounds
10 goblet squat
10 Ring row
10 russian twist

B: bike/ski 3min
then 3 rounds
10 kb swing
10 worm push up
10 lunge

4-5x20 Caple Tricep Extension
- Rest as needed

6x
5min ON/1min OFF

A)
2min Row
1min Shuttle Run
2min Echo Bike

B)
2min SkiErg
1min Shuttle Run
2min BikeErg