EMOM x 12

1) 5-10 hspu deficit if needed
2) 10m kb fr walking lunge

AMRAP 15

1 Round "D.T" 60/42,5kg
1-2-3... Rope Climb

1 Round "D.T":

12 Deadlifts
9 Hang Power cleans
6 Push Jerks

• Lets see if we can stick to the traditional "D.T" break up strategy of 11 deads, drop, 8 hang power cleans, drop, 1 hang power clean into 6 unbroken push jerks. If needed put an extra break in the hang power cleans.

• Chip away at the rope climb reps. Really try to use the legs as much as possible here.

For time : ( Result is total time )

3 x 500m ( 5 sec faster than 5k avg pace ) Rest 1:00 btw sets.

3 x 350m ( 8 sec faster than 5k avg pace ) Rest 1:00 btw sets.

1 x 1500m ( same pace than 5k )

2:00 Child Pose
1:00 + 1:00 Shoulder To Floor
2:00 Wrist stretches
2:00 Kneeling Front Rack
2:00 Down Dog
2:00 Couch Stretch ( Side )
2:00 Pigeon Pose ( Side )
2:00 Spiderman Hold ( Hold )
2:00 Frog Stretch ( Side )
2:00 Straddle Stretch

Voima
E3MOM, 4rds, As super set
Goblet squat w/ 2xKBs
Hollow hold 10-20s

WOD
EMOM 9min
1. Lunge 10-12
2. Plank shoulder tap 10-12
3. Up down 5-10

Valitse keppi/painotanko/tanko - sellainen kuorma, jotta liike säilyy laadukkaana alusta loppuun!

5 rounds:

10 PUSH PRESS
10 FRONT SQUAT
10 CLEAN DEADLIFT *ei lantion ojennusta
10 THRUSTERS
10 RDL *jerk grip

Rest between rounds 2min

TimeCap: 25min

Torstai 27.7.23
Päivä 10

A.1) Split jerk w/3.sec pause @dip,catch,rec
Reps×1 10min

B.1) Front squat + jerk
1.) Building weight
2.) 3×2+1 @75-80%

C.1) Push press
5×2 @80%

D.1) Front squat w/1.rep pause atg
3×3 @75-80%

3×
E.1) Hand stand hold 30-60.sec
E.2) Back extensions ×20

A) every 3 mins x 4 sets
12 alt. gorilla row
12 alt. front rack reverse lunge
12 alt. push press

B) For time
10-9-8-7-6-5-4-3-2-1
KB hang squat cleans@2x24/16 kg
Push ups on kettlebells

Time cap: 13 mins

C)
Tabata
deadbug
russian twist
@light weight

21-15-9
Row cal
wall ball 9kg/6kg
Box jump 60cm/50cm

E75s x18:
a) 3-5 power clean (dng)
b) 20 DU / 30-45s training / 40 SU
c) rest