E2MOM for 40 minutes * remaining time bike
1) 5 power snatch, 10 sit- up
2) 10 pull- up, 20 push- up
3) 5 OHS, 10 sit- up
4) easy bike / rest

Target +200 cal

Death by strict dip

Do 1 rep on the first minute, two on the second etc. until you cannot finish the set within the minute.

AMRAP20

1. 10 T2B or kipping pull-ups
2. 20 wall ball 14 lbs
3. 30 DU
4. 400m run

5 x 5-10 reps T2B/kipping pull-ups

Deadlift

2x5 with empty barbell
1x5 with 50% of working weight
5x5 @75-80% of 1RM

EILINEN / LEPO

TAI

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

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EMILIO ESQUEDA

MUSCLE SQUAT SNATCH + OHS
3-4x1x[4+4]@30-35%, sn-%, rest 2min

SNATCH
4-6x3@up to 50%, rest 2min

--

CLEAN
3-5x3@up to 50%, jerk-%, rest 2min

--

SPLIT JERK *rack, split alternating
4-6x4@up to 50%, jerk-%, rest 2min

--

RDL *jerk grip
5@50%, 3x5@60%, jerk-%, rest 2min

--

SUPERSET: quality : 3 rounds, no shoes

12x BICEPS CURL *reverse grip, barbell
8x BOX JUMPS
20x WIRSTS FLEXION *barbell
15x CRUNCHES

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

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EMILIO ESQUEDA - alla oleva tai perjantai

MUSCLE SQUAT CLEAN + SQUAT JERK
3-4x1x[4+4]@30-35%, jerk-%, rest 2min

--

SNATCH
4-6x3@up to 55%, rest 2min

--

CLEAN
3-5x3@up to 55%, jerk-%, rest 2min

--

SPLIT JERK *rack, split alternating
4-6x4@up to 55%, jerk-%, rest 2min

--

RDL *sn grip
5@50%, 3x5@60%, sn-%, rest 2min

--

SUPERSET: quality : 3 rounds, no shoes

20x GLUTE BRIDGE
8x BOX JUMPS
30sec MILITARY PLANK
20x CALF RAISE *bw

8, 7, 6

3 sets for quality:
DB pull overs x 8-12 (slow & controlled)
med ball russian twists 12-15 (per side)

In teams of 3 complete as many reps and calories on the rower as possible in 10 minutes:
15 med ball cleans 9/6
30 KB swings 24/16 kg
max calorie row