E3MOM 3
1 clean & jerk (80-85%)

Voima
Front squat/goblet squat 5x5
-nouseva paino
-rest 2min

WOD
For time
21-15-9
Push press
Air squat

A1) hang power clean 3x4x60%
A2) one leg box jumps 3x(4+4)
A3) banded push ups 3x6
A4) explosive v-ups

Bench Press

8-8-8-6-6-6

Go Every 2:30

Chin-ups

4 x ( 6 - 8 ) use band if needed

Go every 2:30

5x1 Lattiapunnerrus

With partner, for time:
5 rounds (each):
15/12cal AB / SkiErg
15 GHD Sit Ups / T2B
—then—
100 Alt. DB Snatches 22,5/15kg (split)
—then—
5 rounds (each):
15/12cal AB / SkiErg
10 Burpee Box Jump Overs 60/50cm
—then—
150 WB 9/6kg (split)
TC 40min

EMOM x 12-20 (3-5rounds)

1) bike (easy pace)
2) 1-3 rope climb
3) bike (easy pace)
4) 30-40m farmer carry

(Pyri pitämään sykkeet hallinnassa, peissaa pyörällä. Keskiarvo sykkeet PK2 alueella.)

For time:

15-12-9
ski
burpee box over

Target under 4min, Cap 6min.

Viikon ainut korkeamman sykkeen harjoitus, voit halutessasi mennä selkeästi kovaa, mikäli kaipaat lepoa peissaa rauhallisemmin läpi.

5 times 2 min on 1 min off
50 Doube Unders
12 Overhead Squats
ME Bar Facing Burpees
@52.5/35
Score is burpees