5 sets:

3 snatch balance + 3 OHS

Easy/moderate

AMRAP25 with partner

10 sandbag over shoulder
20 burpees
25 cal row
40 sync wallball
20 pull-up
10 HSPU

LÄMMITTELY

10:00 Minuuttia:
:45s Vapaavalintainen ergometri
5-10 Cuban press
5-10 Valakyykkyä
10 Sivutaittoa tanko niskassa
10 Kasakkakyykkyä tanko niskassa

Kokeile liikkeet läpi ja valitse sopivat painot.

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KUNTOHARJOITUS

4 Kierrosta,

A)
5:00 min vapaavalintainen ergometri (kevyt)

B)
5:00 min “AMRAP”
5-10 Cuban press
5-10 Valakyykkyä
10 Sivutaittoa tanko niskassa
10 Kasakkakyykkyä tanko niskassa

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HUOMIOITA

Harjoituksen tarkoitus on olla huoltava aerobinen harjoitus. Tavoite on ottaa kevyt tahti sekä tehdä liikkeet hallitusti hyvällä kontrollilla liikelaajuuksia parantaen.

Bar Muscle-up Drills / Capacity

Bar MU drills – 2 to 3 rounds of:

5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
8 Front support pops
3 Jumping bar muscle-ups with hip snap

– Rest 1.30 between roundS –

Deadlift
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

EMOM 6 (0:40 work / 0:20 easy)

1) Row
2) SkiErg
3) Air bike

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

Engine

E4MOM X10 (Alternate A&B, 5 each)

A:
- 450m Ski + 8 Devils Press

B:
- 450m Row + 25 WB

Penkki 2x3 max

Gymnastics

A) E90SEC X6:

• 1 Set of rMU

B) 5 Sets Of:

• 10 Horizontal Ring Row *rest 90s between sets

C) 3 Sets Of:

21-15-9 Unbroken T2B

*rest as little as possible between sets.
*3min rest after all sets are done and repeat until done 3 times

Metcon

5 Rounds For Time:

• 4 Wall walk + Wall facing hspu
• 60 DU
• 12 Cal Ski

Accessories

4 Rounds For Quality:

• 10/10 DB Bench Press (alternating arms, resting arm extended)
• 10/10 Bent Over DB Row