E4MOM x5
6-10 T2B / Toes-to-ring / kipping knees to chest / (s.l.) v-up
6-10 box get up
6-10 cal bike / ski erg / air bike

Työaika: 1:30-1:45, TC: 2min / kierros.

Kippailua ja hspu harkkaa

90 Minutes @ HR Zone 2

12 Minutes Any Machine
3-5 Wallwalks
3-5 Bar Muscle-Ups

2 rounds
5 Inchworms
10 Tall kneeling halos
15 Tension swings
10 Single leg DB snatches, alternating
5m/side KB front rack duck walk
+
3 rounds @ increasing pace and load
1 Wall walk
20 Double-unders
3 Bar-facing burpees
4 DB snatches
5 Toes-to-bar
6 Thrusters

4 Intervals (AMRAP)

A1. 8-minute EMOM (0:30/0:30)
1) Power clean and jerks @ 61/43kg
2) Echo bike for calories

A2. 8-minute EMOM (0:30/0:30)
1) Wall-facing handstand push-ups for reps
2) Box jump overs, 24/20″ for reps

A3. 8-minute EMOM (0:30/0:30)
1) Bar muscle-ups for reps
2) Echo bike for calories

A4. 8-minute EMOM (0:30/0:30)
1) Burpee pull-ups for reps
2) Shuttle runs* for reps

• 1 Shuttle run = (7.62m) out + (7.62m) back

Rest 2-minutes b/t intervals

Debrief.
– How was your pacing? Were you able to sustain your effort each time?
– Which interval did you find the most challenging?
– Did you stay consistent across each interval?
– What two (2) things can you be proud of in this session?

Alternate “A” and “B”
Every 4 mins x 8 sets
A,
4 burpee Pull up
8 HR push up
12 wall ball @9/6kg
16 Kb USA swing @24/16kg
B,
Every 4 mins x 4 sets
4 burpee T2B
8 HSPU kipping/ Pike Push up
12 Box jump @60/50cm
16 air squat
Goal : sub 3 mins work in each set
After 4 sets keep 3 mins REST!

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Shoulder Press

6-5-4-3-2-1

Go Every 2:30

A,
Find Daily max of 3 position snatch ( if You can , do squat snatches)
- high hang
- hang
- Floor

B,
4 sets of
AMRAP3 mins
12 Hang Power Snatch @34/25kg
9 Ohs
Max rep bar facing Burpees
Rest 2 mins Between amraps
Goal : consistent effort with Burpees

Snatch

2 x 70%
1 x 75%
1 x 80%
1 x 85%
1 x 90%
1 x 92 - 95%