LÄMMITTELY
2 x 60s./liike
• Vaaka + polvennosto (lp)
• AKK - jalan ylivienti ja polvi eteen
• Nelinkontin (polvet ilmassa) blokki jalkojen välissä olkapääkosketukset
• Sivukävely kuminauhalla
• Seisten polvennosto kuminauhalla
• Kyykky pysäytyksellä (kp)

1 x 60s./liike
• Lähentäjävenytyksessä kierto
• Dynaaminen eteentaivutus lp kanssa
• Liskokierto + lonkankoukistaja ylhäällä

TEKNIIKKA
Sumo maastaveto

EMOM 9
8-10 x sumo mave
8-10 x /käsi gorillasoutu
35s. hiihto/soutu
Merkitse sumo maven paino treenin tulokseksi

E2MOM x 5-8

30-60s hs hold, remaining time easy pace bike (recovery zone)

30-minute EMOM (0:40/0:20)

1) Echo bike for calories
2) 2 Rope climbs + Handstand push-ups in remaining time
3) SkiErg for calories
4) 6 Power snatches + Overhead squats in remaining time @ 43/30kg
5) Rest

Feel. Each interval should be a pace that you can maintain (barely) for the work duration, and recover and repeat your effort on short rest. Your pace/effort should be consistent for the entire EMOM, regardless of the movements
Aim to be consistent with your calories/reps on each minute. Break the movements you feel not sustainable for the work duration into sets as needed to ensure you are moving steady through this piece.

A) Snatch complex

EMOM 10 mins (complete both sides within the minute)

1 single arm swing
2 high pulls
3 snatches
4 (2/2) overhead lunges

• Use light to moderate weights

B) 4 sets, each for time:
12 double KB clean + 15m front rack carry
9 double KB squats + 15m front rack carry
6 double KB STOH + 15m front rack carry

• Rx: 2x20/12 kg
• Rest 1:1 between sets.
• Sets don’t have to be done unbroken!

3-5 rounds:
10 Rower Slider Hamstring Curls
Max L-sit Hang
5+5 Alt. Ring Push-up Bottom Hold Reach Out (side+up)
- Rest as needed

10/side Xiao Pengs
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
3 Scapular swimmers (prone position)
+
3/side
Tall kneeling KB halo
Single arm KB hike clean
Single arm KB windmill

Alternate A1/A2

A1. Bench press – 3 to 4 x 5 @ 78-82% (3 RIR on 1st set, then 2 RIR on the remaining sets), rest 1:00 before A2
A2. Strict chin-up – 3 to 4 x 5 @ 78-82% (3 RIR on 1st set, then 2 RIR on the remaining sets), rest 2:00-3:00 before A1

Block power clean and jerk

8 x 2+1 @ 65+% of 1RM power clean and jerk, go every 2:00

Clean above knee

4 Sets:
3min at Fast
3min at Easy
- No rest btw reps or sets.
- The fast paced intervals equal the average watts from your 6min test. The easy paced intervals equal 50% of the average watts from your 6min test.
Total: 24min (~5500m)
Score: Total distance

A)
4 supersets:
0:15 Chin Over Bar Hold (Chin-up grip)
0:20 HS Hold (against the wall) + 5 HSPU
- Rest 1:30 btw sets

B)
4 supersets:
0:20 Ring Support Hold
3-5 BMU
- Rest 1:30 btw sets