Emomx8

Minuutit 1,3,5,7
1 power snatch

Minuutit 2,4,6,8
1 squat snatch

@70-80% of 1RM (squat) snatch

• hyvii terävii nostoja

3 x 5

Emilian reeni 1

5 sets

1:00 Row @ Increasing pace
1:00 Stretch b/t sets
+
3 Bursts
10 stroke build up to fast pace
1:00 Row @ easy and relaxed

Do the Complex for every 2 minute

e3m x 4:

1 + 1 (30 sec rest after first rep)

Raakarive+etukyykky+vauhtipu+takakyykky+vauhtipu hartioilta 1+1+1+1+1
15kg:sta ehkä 25 tai 30kg

Rive+rive pp+vauhtipunnerrus 1+1+1
35kilosta 44kiloon

Rive + ylöstyöntö 1+3
35,39,41,44,45

Korkea tempausveto + tempaus 2+1
15,20,22,24,25,29

Tempaus 1:15 välein 11x2
29 eka, loput 30. Pari kertaa lens eteen, muuten hyvin kyykkyyn

Etukyykky 3 x 5 70%

Lämpät
35kg x 3
45kg x 3

Ite kyykyt 3 x 5 52kg

+loppujumps! 🥵

60 min drills.

Every 7 minutes for 35 minutes (5 sets):
27/22 cal row, ski or bike
21 sit ups
15 ring rows
9 dual DB thrusters

1) Gymnastics

A) EMOM 12

1) 30 SU + amrap: burpee to target (timecap 50s)
2) 10 Box Hspu/Pike Push Up
3) 1 Set of T2B

B) Gymnastic Strength

3-4 ROUNDS FOR QUALITY

• 20-30s Ring Dip Hold
• 20-30s Ring Support Hold
• 15-30s Chin Over Bar Hold

*rest max 45s between movements. And max 3min between rounds.

SQUATS

A) Back Squats:

5x3 (Build to days heavy)
*Rest 3min between sets

B) 3x

• 10/10 Bulgarian Split Squat (KB in goblet)

CORE

3-4 ROUNDS FOR QUALITY:

• 20m Seal Walk (plate or slider jalkojen alle)
• 20-30 DB Sit Up
• 30m/30m KB Suitcase Carry