EMOM 12min

1. prowler push 50m
2. Gun walk x2
3. Banded triceps push down 15-20
4. TRX plank knees to elbows 15

Bench press 4x7

Snatch (Snakes n Ladders)

12 x 1 @ 80+% go every 1:30-2:00 between sets

Do your first lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

Muscle snatch

5 x 2 @ 50%+, EMOM

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

2-3x

1600m

3-5min palautukset, tasainen vauhti

E2mom for 6 rounds:
a) 200-400m run
b) 15-25 cal row
c) 15-25 cal bike erg / air bike / ski erg

Työaika ~90s / intervalli, sykkeet @ zone 2 (HR 60-70% of HRmax).

Mobility of coach's choice

EILINEN

tai

LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

1,6km run
100kb swing 16kg
100 burpee
100 squat
1,6km run

Painoliivi 6kg