EILINEN tai

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

Technical and good form
-Moderate/Heavy, but not 2RM

10 Rounds (20 min)

• 0:45 work
• 1.15 rest

3 snatch pull (1 on the floor+2 low hang)
3 muscle snatch
3 snatch balance
3 press behind the neck
3 squat snatch
3 OHS

E2MOM10
5 OHS

EMOM10
Snatch pull + hang squat snatch/ power snatch + squat snatch/ power snatch

Mave 2x2

Front Squat

3 x 3 @ 95%

EMOM 40:00

1) 10-20 cal Row
2) 10-20 (cal) BikeErg
3) 10-20 cal SkiErg
4) Rest

– Pick a number of calories you target for each minute then aim to stick with it through the EMOM (but rather start a bit too slow and pick up the pace vs going off too hot and having to drop the pace down as you go).

5:00 BikeErg* + 3:00 Row** + 3:00 SkiErg

• Easy pace on the bike **Build up pace each minute on the row and SkiErg machine (easy/moderate/moderate-hard).