Z2 Work

45-60min Run/Erg

Split Jerk

A) E2MOM X4

• 3 Split Jerk (DnG)

*RIR 2

B) E90SEC X4

• 2 Split Jerk (DnG)

*RIR 1

C) EMOM Till Failure

• 1 Split Jerk

Upperbody Strength

4 Sets Of:

• 10-8-6-4 Narrow Grip Bench Press

rest 60s

• 8/8 1-arm DB Bent Over Row

rest 2min

Metcon

9x 2min on/1min off:
Alternating A,B,C

A)
- 3 Rope Climb
+ Max Cal Ski

B)
- 30 WB
+ Max Reps Burpee 2 Target

C)
- 15-20 k.Hspu
+ Max Reps DB Snatch @22.5kg

Accessories

3-4 Rounds For Quality:

• 1 Set Of Banded Pull Up (pitkä)
• 15-20 Banded Face Pull
• 10-15 Seated DB Lateral Raise

Power clean 3x3, 3x2

LÄMMITTELY
2 kierrosta - 50s./liike
- cat cow
- nelinkontin käden avaus
- 90 / 90 kierrot + jalan nosto eteen
- vuorojaloin lantionnosto
- roikunta
- selän ojennus rullalla seinällä

VOIMA
3 x 6-8 etukyykky

AMRAP 12min
10 + 10 yhden käden tuettu kulmasoutu
10 lattiapunnerrus lantio ylhäällä
5 + 5 turkkilainen istumaannousu
5 +5 askelkyykky taakse polvennostolla

lepää n. 1 min

In teams of 2

For time:
40 Burpees
35 Thrusters (30 kg / 42,5 kg)
30 Pull-Ups
120 sec Plank Hold
(Both at the same time. For every break add 20 sec to total plank hold time)
30 Pull-Ups
35 Thrusters
40 Burpees

Time Cap: 25 min

75-80%

4x3@75%, 3x2@85-90%

Go every 2:30

For time:
• 4-3-2-1 Muscle Ups
• 4-3-2-1 Deadlifts 255/175#
• 40-30-20-10 Sit-ups
• 40-30-20-10 Air Squats
Perform 4 muscle ups then 4 deadlifts then 40 sit-ups then 40 air squats then 3 muscle ups and so on. If unable to perform muscle ups, substitute them with 4-3-2-1 chest-to-bar pull-ups + 4-3-2-1 dips. Goal: 8,5 min.

E2MOM until failure:
• 3 Squat Cleans 40% 1RM *
* Increase weight by 10% each round.