Tee boksia/tankoa vasten 5x5 punnerrusta temmolla 3110.

LÄMMITTELY
2 kierrosta
60s./liike
Ylivienti kuminauhalla
Lähennys kuminauhalla
Lapapunnerrus
Konttausasento - AKK
Ranteiden venytys ja pumppaus konttausasennossa

PUNNERRUS
5 x 5 tempopunnerrus
tempo 3110
lepo sarjojen välissä n. 1min

KIERTOHARJOITUS
3 kierrosta, 30s./15s.
1. Landmine kierto
2. Stepperille/boksille nousu painon kanssa
3. Pystypunnerrus vuorokäsin kp
4. Rengassoutu
5. Lepo

A: Trap bar loaded jumps 8x3
B: Power clean 3x3-1x2-1x1
C: leg press 4x5
D: Leg extensions 3x8
E: Leg curls 3x8
F: Adductor exercise machine 1x Amrap

5 sets
1000/800m row
2000/1600m bike
2 min easy jog / box step ups Or very easy rope jumping!
*keep easy pace

EMOM 20
1) 6 Tall Box Step Downs e/s
2) 10 deficit push ups
3) 12 snatch grip barbell ghd hip extension
4) 6 Half Kneeling Kettlebell Chop and Lift e/S

EMOM24
a) 4-8 (assisted) strict pull up
b) 1-3 wall walk
c) 7-15 cal machine
d) rest

Pause Front Squat
use the heaviest successful weight from last week to perform
3 sets and 3 reps
- hold 3 seconds at bottom and 1 second at top
- same weight across the sets
- NO FAILS, choose your weight smart!

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats, 45/35 lbs / 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

Snatch
8 x every 90s.
1 rep
- start at 85% and built up trough out the sets
- no fails
- heavy focus on having the best form you can on every rep

5 Min Cardio
...into
3 rounds

10m Walking Lunge
5 + 5 Kettlebell Shoulder Press
10 + 10 One Arm KB Swing
10 Straight Leg Sit-ups

"BikeErg Lactate Threshold"
2 Sets
6min Easy
-Rest 2 Min-
4min at Moderate, 2min Easy
-Rest 2 Min-
4min Hard, 2min Easy
*Rest 2 Min between sets.
Total 46min