EMOM 15 ( AMRAP )

1 minute : Kettlebell Swing 24/16kg
2 minute : Push-Ups
3 minute : Wallball Shots
4 minute : Pull-Ups
5 minute : Rest

Deadlift

3 x 8, TnG
3 x 5, Deadstop

SO 3:00

10 rounds for time:
10 wall ball @9/6kg
5+5 hang db snatch @22.5/15kg
10 abmat sit ups

CLEAN

3x3
2x2
2x1

squat clean

Every 2min

lisää painoo kun toistot vähenee, voit myös lisätä toiseen settiin (esim eka 3reps 50kg, toka 3reps 55kg yms)

Week 4: Technique + Race simulation

1) Burpee Technique

2) Race simulation
For Time:

• 3min Erg
• 80m Walking Lunge
• 3min Erg
• 100m Farmers Carry
• 3min Erg
• 60m Burpee Broad Jump
• 3min Erg
• 50 Wall Ball // Scaled: 30

*Erg @threshold pace

-8 barbell bent over row w 2s hold
-10+10 1-leg hip extensions
-10s L-sit hold

2@75%, 2x2@80%, bs-%, rest btw sets 3min

*full foot
3x2@90%, jerk-%, rest btw sets 2min

*vanhat %
2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 1+1@85%, jerk-%, rest btw sets 2min

or CLEAN + SPLIT JERK 10 kilos below the starting weight

Every 3min x6 rounds

6 box jump over 60/50cm
6 overhead squat 42.5/35kg
6 box jump over
6 toes to bar

Tulos on nopein kierros
Tavoite max 1.30