Gymnastics medley

Drills (you can choose to do some or all of these before the EMOM)

Bar MU drills – 2 rounds
5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
3 Jumping bar muscle-ups with hip snap
8 Front support pops

–

Single-leg squat prep – 1-2 Rounds
5/side Elevated Ankle Lunges
5/side Cossack squat
5/side Tactical Ankle Rocks, alternating
3-5/side Single-leg squats to a band

EMOM24:

1) 12 cal echo bike
2) 5 power cleans + 5 front squats
3) rest

Clean+2 front squat 5 E2MOM

1 c&j every 90s x 10

9'AMRAP
5 ttb
10 steps walking lunges
20 DU

3 rnds for quality 8/8 russian twist
3/3 KB windmill
"30"" plank "

deadlift 3xw @rpe9

800m Repeats

800m warm up at a conversational pace (no faster than 5:40/km), 90s walking rest

4 reps of:
• 800m at 4:20-4:40 target km, 90s walking rest

1km cool down at a conversational pace (or slower!)

EMOM5 x5 rest 1min btw rnds (30min)

A) 12cal bike
B) 5+5 Bulgarian split squat
C) 12cal bike
D) 6+6 Lunges
E) 14cal bike

WARM UP 10min and OLY TEHNIQUE DRILL before snatch

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SNATCH PULL to HIP + SNATCH + OHS
2+2+2@barbell, 2+2+2@up to 81-84%, sn-%, rest btw sets 1,5-2min

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FRONT SQUAT
5@work up to 5RM, rest btw sets 2-3min *varmistajat sivuilla

BACK SQUAT
5@work up to 5RM, rest btw sets 2-3min *varmistajat sivuilla

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video: SNATCH PULL to HIP

30 Min

• 2 min ERG
• 50 Du