3x
12 back squat
12 stepping lunges+leg raise

3x
10 bicep curl
10 tricep press

Hang squat snatch 5-5-5-5-5 reps

10 rounds for time of

• 30 seconds of L-sit, unbroken
• 10 box jumps

♀ 30-in. box ♂ 36-in. box

Share your at-home modifications and times in comments.

Power clean 3-3-3-2-2-1

3 70-75%
2 80-85%
1 90-95%

Metcon
5 x 3 min töitä / 1 min lepoa
9 Thruster tangolla 42,5/30kg
9 Burpee yli tangon
9 Leuanvetoa
Max kalorit soutulaitteella kunnes kellossa 3min

A: back squat amrap@75%
B: 10min emom strict Hspu
C1: leg extensions 3set
C2: Kb push ups 3xMax rpe 7-8

EMOM10
1 power snatch = raaka tempaus
*Joka alkava minuutti 1 toisto
*Voit edetä nousevin painoin, mutta fokus tekniikassa ja räjähtävyydessä

E3MOM

A: Power clean 5x3
B1: Strict chin ups 3xMax
B2: Banded Nordic hamstring curls 3x8
C1: Wide grip lat pull downs 3set
C2: Adductor strength 3set
D: SA wrist extension 3set/each arm

For time

• 150 Burpees to plate (10kg)
• 120 Box jump overs (24”)
• 100 HSPU

Split as you like