30 min

• 1 min erg
• 3 burpees over dB
• 3 alt hang clean and jerks
• 3 Reverse lunges

Add 3 reps to each movement (not erg) each round

5 reps 75% wmax
3 reps 85% wmax
1 rep wmax + as many as you can

Bench press 3x5

3x2, 2x2

AMRAP24 in groups of 3, YGIG, divide anyhow:
36 / 27 cal row
30 T2B / kipping knee raise
24 deadlift (~50% 1RM or by feel)
- rest 60s between rounds

Mixed teams row: 12 cal / man, 9 cal / female.

Huomioita:
Mavepainot on raskaat, jakakaa alusta asti lyhyisiin sarjoihin. T2B rasittaa myös keskivartaloa, joten keskittykää hyvää coren tukeen ja ottakaa happi vatsaan aina ennen toistoa. Vyön käyttöä voi suositella.

2 hlön joukkueet: Soutu mixed teams kalorien mukaan, 20 T2B ja 16 deadlift. ~60s tauot liikkeiden välillä (ei tarvitse pitää "extrataukoa" kierrosten välissä).

HUOM! Molemmat versiot päivän treenistä voit tehdä millä tahansa tunnilla."

Write the round you finished, not the round you were intrrruptrd during

Snatch

A) WU SETS X3:

• 5 Snatch DL
• 5 Hang Muscle Snatch
• 5 Snatch Balance

-rest 30s-

• 3-5 High Box Jump

B) E90SEC X5:

• 3 Hang Power Snatch

Set 1: @65%
2: @67.5%
3: @70%
4: @72.5%
5: @75%

C) E2MOM X5:

• Power Snatch 1.1.1

Set 1: 72.5%
2: @75%
3: @77.5%
4: @80%
5: @82.5%

ISABEL

For Time:

• 30 Snatch @50kg

*Tee Poweri ykkösiä koko setti. Tasanen vauhti.

Back Squat

E3MOM X6:

• 3 Back Squat

*Nosta painoa kahen setin välein. Kaks vikaa taas raskaita, kuitenkin 1-2 RIR.

Accessory
Posterior

A) 3-4x For Quality:

• 15-20 Banded GHD Hip Ext.
• 30-45s Chinese Plank *Rest as needed

B) 3-4x For Quality:

• 15/15 Single Arm Banded Pull Apart
• 10/10 DB Row

Plyometric

4 Rounds For Quality:

• 4/4 Front Foot Elevated Split Jumps (pieni stoppi toistojen välissä. Ei putkeen niinkuin videossa) -rest 30s-
• 3 Muscle Clean (build up) -rest 2min-

Power Clean

Build to days heavy 3RM Power Clean from blocks (above knee)
*Drop and Go

Into,
EMOM 5:

• 1 PC @days heavy 3RM (from floor)

Clean Pull

• 3x3 @110-120% From 1RM *rest 2-3min between

Metcon

3 Sets:

• 25 Cal Row
• 5 Rope Climb
• 25 American KB Swing @16kg
• 5 Wall Walk

• 25 WB

• Rest 3min between sets-

Accessory

A) 3-4x For Quality:

• 10/10 DB Preacher Curl
• 10/10 KB Gorilla Row

B) Optional 3-4x For Quality:

• 10 Standing DB Front Raise
• 10-15 Lu Raise

Strength

4-5 Sets Of:

• 6 FS (1s pause bottom) (2 RIR) -rest 1min-
• 6 Glute Bridge (heavy DB tai tanko) -rest 2min-

Gymnastics

• Max reps T2B test *laita tulos

-rest 3min-

EMOM 6:

-''X'' T2B (yks pitkä setti)

Accessories

A) EMOM 16:

1) 10-15 Heavy KB Swing (32-40kg)
2) 30-45s Chinese Plank (link)
3) 20m Heavy Sled Push
4) Rest

B) Core Tabata (8x20s on/10s Off)

• Heel touches
• Flutter Kicks
• Leg raises
• Hollow Hold

*eli kaks kiekkaa tulee näitä.

EMOM20, alternate between:

• X BMU or RMU, pick X
• Y cal on C2 bike or Echo bike, pick Y