E2MOM x3
3 Pull-ups
EMOM3
2 Pull-ups
E30sMOM3
1 Pull-up

Maksimitoistot

2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5 Table top pulses
+
The intent here is to get sweaty and to bring your HR up to touch on the workout intensity BUT not to fatigue yourself for the workout:
3-minute SkiErg @ easy pace
2-minute Row @ moderate pace
2-minute SkiErg@ moderate pace
1-minute Row @ hardest pace
1-minute SkiErg @ hardest pace
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
+
Build up to workout weight on the power clean and jerk
Practise the other movements between your sets
+
Once through
3 Power clean and jerks @ workout weight
6 Chest-to-bar pull-ups
12 Wall balls
15/12 (cal) SkiErg
12 Wall balls
6 Chest-to-bar pull-ups
3 Power clean and jerks @ workout weight

Snatch 6x2 from blocks
above the knees

Shoulder press 4x8

For time

• 21 Kettlebell swings

• 3 Toes-to-bars

• 18 Kettlebell swings

• 6 Toes-to-bars

• 15 Kettlebell swings

• 9 Toes-to-bars

• 12 Kettlebell swings

• 12 Toes-to-bars

• 9 Kettlebell swings

• 15 Toes-to-bars

• 6 Kettlebell swings

• 18 Toes-to-bars

• 3 Kettlebell swings

• 21 Toes-to-bars

Clean & Jerk 3x2 + 3x1

3 rnds
10 Box pistols
20 Rocking plank
10 Bulgarian split squat
20 Arch rock
10 Goblet squat 16/12kg
20 Side crunches

EMOM12
Even: 3 Front squat
Odd: 5 Back squat