Oma treeni, kinkun jälkeen, BR kyykyssä, välissä leukoja

30 MIN

• 15 cals erg
• 5 Devils press 2x17.5
• 1 rope climb

E3mom 30min

2x hang power snatch
1x hang squat snatch

45 min
10 min 🚴
5 min ⛷️
5 min 🚣
5 min 🚴
10 min ⛷️
10 min 🚣

1) PRESS STRENGTH
A) E2.5MOM X6:

-2 Strict Press @75-85% From 1RM
*3sec jarruttava alaspäin

B) 4 SETS OF:

-8-10 DB Bench Press
rest 90s
-8-10 Bent Over Row (Barbell)
rest 90s

2) ENGINE

EMOM X24:

1) 13 Cal Echo
2) 18 GHD
3) 5 SB Clean @50kg

3) ACCESSORIES

3-4 ROUNDS FOR QUALITY:

• 10-15 Lu Raise (5KG Plates)
• 10/10 Gorilla Row
• 1 Set of Parallette Push Up (2-3 RIR) Rest as Needed

1) PRESS STRENGTH

A) E2.5MOM X6:
-2 Strict Press @75-85% From 1RM
*3sec jarruttava alaspäin

B) 4 SETS OF:
-8-10 DB Bench Press
rest 90s
-8-10 Bent Over Row (Barbell)
rest 90s

2) ENGINE

EMOM X24:
1) 12 Cal Echo
2) 15 V-Up
3) 5 SB Clean @50kg
4) Rest

3) ACCESSORIES

3-4 ROUNDS FOR QUALITY:
10-15 Lu Raise (5KG Plates)
10/10 Gorilla Row
1 Set of Parallette Push Up (2-3 RIR) Rest as Needed

2 rounds for quality

8+8 staggered DL
20 alt. barbell box step ups

Rest as needed

3 rounds

1 power clean @85%
2 power clean @80%
3 power clean @75%

Rest 2 min between sets

AM

1) LIFTING

A) OHS: E2MOM X6

Set 1-2: 3 OHS @65-70%
Set 3-4: 2 OHS @70-75%
Set 5-6: 1 OHS @75-80%

B) Squat Snatch E2MOM X9

Set 1-3: 3 TnG Squat Snatch @70-75%
Set 4-6: 2 TnG Squat Snatch @75-80%
Set 7-9: 1 Squat Snatch @80-85%

C) BB Cycling

4 Sets of: 40s on/80s Off:

• Amrap: Power Snatch @42.5kg

2) METCON

2 Sets Of:

AMRAP 6:

-15 Thruster @30kg
-15 T2B
-11 Cal Row
-15m HSW

-Rest 4min between sets-

3) ACCESSORY

4X FOR QUALITY:

-30/30s Side Plank
-15/15 KB Side Bend
-20-30 Russian Twist w/plate

1: 10 row/ 8 ski/ 7 bike
2: 6 snatch @25kg
3: 16 1/2 V-ups/ sit-ups
4: 10 ohs @25kg
5: handstand (wall) 30 sek
6: 10 push-ups