1k row
30m sled pull
2k bike
40m burpee jumps
1k ski
100m farmer walk
1k row
30m sled push
2k bike
50m walking lunges
1k ski
50 wallballs

Snatch deadlift
3x8

E2MOM x6:
2-4 Power snatch
4-6 No jump burpee
6-8 Kipping jumping pull-up

Valitse sellaiset toistomäärät, että liikkeet menevät noin minuuttiin.

HUOM! Voit tehdä kumman tahansa version päivän treenistä kaikilla tunneilla.

10 min AMRAP:
• 1 Wall Walk
• 2 Thrusters 115/75#
• 3 Toes-to-bar
• 4 Hang Power Clean 115/75#
• 5 Burpee Pull-ups
Goal: 6 rounds.

Every 90 sec for 9 min (6 rounds):
• 2-2-2-1-1-1 Hang Clean
• 2-2-2-1-1-1 Push Jerk
In the first three 90 seconds, perform 2 Hang Cleans followed by 2 Push Jerk. Rest in remaining time. In the last three 90 seconds, perform 1 of each. Recommended percentages: 60-65-70-75-80-85% of 1RM Push Press.

Every 90 sec for 9 min (6 rounds):
• 2-2-2-1-1-1 Hang Snatch
• 2-2-2-1-1-1 Power Snatch
In the first three 90 seconds, perform 2 Hang Snatch followed by 2 Power Snatch. Rest in remaining time. In the last three 90 seconds, perform 1 of each. Recommended percentages: 60-65-70-75-80-85% of 1RM Snatch.

Snatch
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of

5x6 shoulder presses

LÄMMITTELY
2 kierrosta - 45s./liike
- T-kierrot
- Lantionnosto pallo jalkojen välissä
- Skorpionikierrot
- Päinmakuulla vastakkaisten raajojen ojennus
- Lapapunnerrus vk kanssa

VOIMA
3 x 50s./20s.
1. Suorin jaloin mave kpt/kk
2. Sivutaivutus kk
3. Penkkipunnerrus kp (stepperillä)

AMRAP 12min
12 x etuheilautus
12 x lp pään päällä marssi
12 x goblet squat
12 x selän ojennus + käsien koukistus

Power Clean

E2MOM X9

Set 1-3:

• 2 Power Clean From Blocks (Above knee) (DnG)

Set 4-6:

• 2 PC Blocks (Below Knee) (DnG)

Set 7-9:

• 2 PC From Floor (DnG)

Clean Pull

• 3x1 @120% *Rest 2-3min between

Front Squat

• 1x3 @70%
• 1x3 @80%
• 1xMax Reps @85%

*Rest 3min between sets

Metcon

For Time:

• 24 Cal Echo Bike
• 30 Thruster @30kg
• 20 Bar Over Burpee
• 24 Cal Echo