EMOM 12
Min 1: Double Dumbbell hang squat cleans 10-12 reps
Min 2: DU max reps 40 sec
Min 3: 2-3 wall climbs

L1: 20/15kgs
L2: 25/17.5kgs

”Bodyweight”

At The Gym version

AMRAP10
5 Hspu / Pike push up
10 T2B
15 Air squat

Rest 5 minutes

AMRAP10
2 Wall Climb
10 Ring Dip
20 DU / 40 Single unders

*This is skill practice combined with conditioning. Pace yourself so you can keep going without hitting the wall. Warm up your upper body well before starting.

OR

Anywhere version

AMRAP10
5 Hspu / Pike push up
10 Hollow rock
15 Air squat

Rest 5 minutes

AMRAP10
2 Wall Climb
10 Chair dip
20 DU / Lateral hops over object

*This is skill practice combined with conditioning. Pace yourself so you can keep going without hitting the wall. Warm up your upper body well before starting.

4x
3min ON/90sec OFF
Alt. A and B

A) AMRAP of
15 Wall Balls
12 KB Swings 24/16kg
9 Toes-to-bar

B) AMRAP of
10/7 Calories
8 Handrelease Pushups
8 DB Snatches (heavy)

Aikaa vastaan:

• 20 rengassoutu
• 5 toes-to-bar
• 20 kahvakuulatempaus (N 16kg / M 24kg)
• 16 rengassoutu
• 5 t2b
• 16 kahvakuulatempaus
• 12 rengassoutu
• 5 t2b
• 12 kahvakuulatempaus
• 8 rengassoutu
• 5 t2b
• 8 kahvakuulatempaus
• 4 rengassoutu
• 5 t2b
• 4 kahvakuulatempaus

Askelkyykky taaksepäin tangolla 3x10

Power Clean + Push Jerks

5 x ( 1 + 2 )
5 x ( 1 + 1 )

Go Every 2:30

Front squat

8-8-6-6

E3MOM / 2-3 REP IN TANK

15 Min EMOM
Building up to a daily max
Squat clean and quality

EMOM x 10

1) 10/8cal row( FAST)
2) 10m fr walking lunge

9 x alkavalla 90s

1. max toistot pallo rinnalleveto olalle
2. max cal soutu
3. max toistot tuplanaruhyppy

Valitse kohtuullisen raskas pallo ja sopiva suoritustahti kaikissa liikkeissä, jotta saat tasaisesti paljon toistoja kasaan