Engine

10min Echo Z2-VK
Into,

Amrap 5:

• 8 Double DB Hang Clean 2x35lbs
• 10 DB Push Up
• 12 WB

Into,

10min Echo Z2-VK
Into,

AMRAP 5:

• 8 k. Pull Up
• 10 Double DB STOH
• 12 WB

Into,

10min Echo Z2-VK
Into,

AMRAP 5:

• 4 Double DB Hang C&J
• 8 Double DB Farmers Lunge
• 12 WB

15' EMOM
1: 10-12 wall ball
2: 15 KB USA swing
3: 15 abmat sit up
3' rest
10' EMOM
1: AMRAP row for cals
2: rest

3 Sets, go every 5:00-6:00

6 Front squat @ 74+% (3 RIR)
12 Stiff-legged deadlift @ RPE 7-8 (2-3 RIR)
24m sled push*

• Choose a weight you can either push a continuous 24m (if possible) or 2 x 12m with only rest being the turnaround

– Perform all three (3) movements back-to-back with only a short rest.
– You can build up the squat weight across sets if they’re easier than 3 RIR (but fatigue accumulates here so you might not).
– Aim to progress the deadlift from last week

Snatch

A) E90SEC X4

• 1 Squat Snatch @90%

B) E90SEC X4

• 2 Squat Snatch @80%

C) E90SEC X4

• 3 Squat Snatch @70%

Back Squat

E3MOM X4:

• 2 Back Squat (1s pause bottom) *RIR 1

Metcon

3 Rounds For Time:

• 5 Rope Climb
• 75 Heavy/Drag DU
• 30m HSW (7.5m pätkissä)

Accessory

A) Rope Pull Ups:

4 Sets:

• 4-6 Rope Pull Up (R above)

*rest 60s

• 4-6 Rope Pull Up (L above)

*rest 60s

B) EMOM 12:

1: 1 Set of kHspu
2: Max Reps Strict Press (15kg barbell) cap 45s
3: Rest

Teams of 2!

AMRAP 12mins
30 Box Jumps @60/50cm
150 Double Unders / 250 single under
30 Wall Balls 9/6kg

Rest 2 mins

AMRAP 12mins
30 DB Hang Power Cleans @2x22,5/15kg
150 Walking Lunges
30 DB Push Press @2x22,5kg/15kg

Rest 2 mins

AMRAP 12 mins
30 Calorie Row
150 Abmat Sit-ups
30 USA Swing @24/16kg

*One person works. Split as desired.

LÄMMITTELY
2 kierrosta - 60s./liike
- cat - cow
- Toispolviseisonnassa lantion avaus
- Päinmakuulla rintakehän kierto

2 kierrosta - 30s./15s.
1. Seinäkyykky pallon kanssa
2. LLA - punnerrus
3. Lantionnosto vk polven avauksella
4. Sivulankussa käden kierto oik.
5. Sivulankussa käden kierto vas.

VOIMA
Liikepari 1
3 x 8 takakyykky
30-40s. seinäistunta

Liikepari 2
3 x 8 pallon kanssa perhosvatsat
30-40s. lankku

Liikepari 3
3 x 8 rengassoutu / jaloilla avustettu leuanveto renkailla
20-30s. pito rengassoudun / leuanvedon yläasennossa

Liikeparina seinäistunta 30-40s.

3-3-3-2-2-1

Go every 3:00

Back squat box 3x2

10'EMOM
1: 2 slow eccentric pull up (optional: extra weight)
2: 10 push up