LÄMMITTELY

3:00-5:00 minuuttia vapaavalintainen ergometri.
Sitten 8:00 min EMOM:
1-2) 5-10 Overhead squat
3-4) 4-6 Muscle snatch
5-6) 4-6 Snatch balance
7-8) 3-5 Snatch

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TEMPAUS

Tempaus,
10 x 2.
Nosta 1:30 min välein. Aloita 55% ja nouse 80% asti.

TYÖNTÖ
Raaka rive + vauhtipunnerrus + työntö,
10 x (1+1+1).
Laske painot vauhtipunnerruksen ykkösmaksimista.
Nosta 1:30 minuutin välein. Aloita 55% ja nouse 80% asti.

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BONUS

3 Kierrosta,
4 Pystypunnerrusta istuma-asennosta
8 Hyvää huomenta liikettä tanko niskassa
14 Vipunostoa takaolkapäille

:30s-60s lepo liikkeiden välissä. Keskiraskas kuorma, hyvä polte ja tuntuma.

EMOM 20 (Gymnastics capacity)

1) Strict toes-to-bars
2) Kipping toes-to-bars
3) Wall-facing handstand push-ups
4) Kipping handstand push-ups
5) Rest

Intent. We are progressing from last week by having strict and kipping movements on back-to-back minutes. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.
Movement options.
Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
HSPU (wall-facing) → Strict HSPU (facing away from the wall) → Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

Lämpö
3x 1+1+1+1
Veto pause polvella
Muscle snatch polven päältä
Taskuilta tempaus
Valakyykky

Tempaus taskuilta
3-4x 2 @kevyt

Raakatempaus+ tempaus
4-5x 1+1 @nousu haastavaan sarjaan

Tempausveto riipusta polven päältä
3x 3 @raskas

Kolmen porukassa

Row 2100m / plank hold
150 wallball / wall sit
150 sit up / hang
150 air squat / side plank
150 kb dl / plank
150 box jump over / wall ball over head hold
150 pull up / high plank
Row 2100m / row climb 3kpl per hlö

Yksi tekee, toisella pito, kolmannella lepo.

optional c2b capacity:

4 rounds:
3-6 c2b (kippi tai perhonen)
1min easy bike
3-6 c2b
2min easy bike

AMRAP 12

6m kb front rack lunges @2x20/16kg
15/12 cal ski
6m kb front rack lunges
2 rope climbs / 4 zombie

EMOM x 12
A) 3 Front Squats
B) 6 Back Squats

@66-68% of 1RM Front Squat

5 x 10 min:
6 min bike erg PK-sykkeillä + EMOM4

EMOM4
1. Side plank left 50 s
2. Side plank right 50 s
3. Hollow hold 45 s
4. Abmat sit up 50 s (target 25 rep)

Front squat

Build to Heavy 2 (H2) @ RPE 8 (2 RIR)

– Build to a heavy double (H2) on the front squats then move on to 1 ¼ front squats, performing 3-5 sets of 3 reps at 70–80% of your H2 weight.

BTN Split jerk

6-8 x 2 @ 70+%, go every 1:30-2:00