WARM UP
20-30min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

E3MOM 5-8 rounds
1) 5-20m hs walk / scaled2-4 wall walk
* remaining time easy bike
2) 60m kb front rack carry
* remaining time easy bike

PK 1-2, not too FAST !!!

COOLDOWN
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

LÄMMITTELY
Liikkuvuus - 15min
- Sisä- ja aukikierrot
- Lonkkakoukistaja - pakara
- Lähentäjät

Aktivoinnit - 15min
- Pöytänosto - lantionnosto - raajojen irrottukset
- Nelinkontin lonkan pyöritykset, loitonnukset, ojennukset

VOIMAHARJOITTELU
10-12 RDL kp
8-10 landmine twist
6-8 bulg. askelkyykky - etujalka korotettuna

Merkkaa treenin tulokseksi RDL paino

For time

• 60-second L-sit
• 30 shoulder-to-overheads
• 60-second hang from the pull-up bar
• 20 shoulder-to-overheads
• 60-second hang from the pull-up bar
• 10 shoulder-to-overheads
• 60-second L-sit

♀ 95 lb
♂ 135 lb

5 valitsemaasi kyykkyä
15 abmat sit up
6 burbee
5 push press

Back: EMOM for 4 rounds
1) 15 KB swings
2) 12 Reverse hypers on box
3) 9 Ring rows with pause at top
4) Rest

Part A).
Skill Primer
Dip Muscle Snatch & Snatch Balance w/Pause
(5-8 sets x 2+2 / 0:03 pause in the bottom)

Part B).
Tempo Snatch Deadlift, Power Position Snatch & Hang Snatch
(8 sets x 1+1+1 / 55%-65% / 0:05 from floor to hips)

Snatch Balance 2x3 + 2x2 + 2x1

Front Squat 1x3 + 3x2 + 2x1

EMOM 14

1 Minute : 2 - 4 Weighted Pull-Ups
2 Minute : 25 Double Unders

Partner Workout (You GO, I GO)

In 18 minutes :
200 Partner wall ball @9/6kg
At 0:00 and every 2 minutes :
10 Syncro alt. Dumbell Snatch @22,5/15kg
5 Syncro T2B
In Remaining time AMRAP
10-20-30-40-50…
DU (each)
Syncro Sit up

Rest 3 mins

EMOM 10 mins ( individual)
Even: Single arm DB thruster 8/8
Odd: Dumbell Slides 8/8