Warm up
3 min cardio machine, add speed each min.
then 2 sets
6 lunge elbow strech
6 inch worm
6+6 suitcase deadlifts
6+6 single arm swings
6+6 single arm thrusters
then warm up sets for squats

Strenght
Front Squat 3x5 and 2x3 reps
rest 2-3 min bwn sets

Metcon
3 rounds for time
10 barbell push press
15-20 kb swings
20-30 air squats

Back squat

Build to a heavy 2 (H2) @ RPE 9/10 RIR (89-94%)
+
2 to 3 x 2-4 @ 85-90%H2

Rest 3 to 4-minutes between sets

EMOM20:
a) 3x3-4s negative HSPU / 15-30s wall supported HS hold / ~30s triangle HS training
b) 4 s.a. kb hang clean + 4-6 goblet step back lunge + 4-6 kbs (24/16)
c) 7-14 cal air bike / bike erg
d) rest

Tarkoitus: EASYllä painotetaan HSPU:n tiukkaa voimaa sekä totuttelua pää alaspäin olemiseen seinällä tai päälläseisonnassa. HSPUissa Max. 2 abmattia pään alla. RPE 7-8 - laatupainotuksella.

Kyykky 3x5x70%

Penkki 3x5x70%

Maastaveto 5x70%

Push jerk 2x3

Squat snatch 5x3

Above the knee from the blocks

50 Minutes Basic Endurance @ HR Zone 1-2

4 Minutes Any Machine
20 Banded Crunch
10 + 10 Banded Deadlift
4 Minutes Any Machine
1:00 Plank Hold
20 Medball DeadBug

Teams of 2
AMRAP 35 mins

30 clean and jerk@60/43 kg
1000m row
30 thrusters

1000m row
30 power snatch
1000m row
Goal : 2+ rounds

As many Reps as Possible in 7 minutes :

24 Kettlebell Swing 24/16kg
15 Kettlebell Squats 24/16kg
9 Burpees

Front Squat

3 x 4
3 x 3
3 x 2

Go Every 2:30