EMOM 20:00
Minute 1: 15 Hollow Rocks
Minute 2: 15 Hang Power Snatches @42.5/30
Minute 3: 15/12 Calorie Row
Minute 4: 15 Kipping Pull-ups
Minute 5: 50 Double/Single Unders

• Goal: Keep all intervals within 45s for the duration
• Some will be much quicker than others so use this "extra time" to recover.

Rx+: GHD Sit-ups & C2B Pull-ups

1a) Half-Kneeling Bottoms-up KB Press: 4 x 5 each. Rest 45s.
1b) KB Gorilla Rows: 4 x 6-8 each. Rest 45s.
- Goal: 4 challenging work sets
- Take 1-2 sets to warm-up.

Amrap 20
1 km bike = 10 rep
10 dumbell snatch 22.5 kg
10 hspu

6+6 front squat+back squat 10kg every round more. Pyramid emo2m sor far as you get.

3x6rep:
Snatch pull
Power snatch
The catch technique

6 position snatch 3x

Tall Snatch 3x4, kohtuullinen

Korkea Te-veto + Tempaus, polvelta + tempaus
1+1+1x70%, 5 x (1+1+1)x75%

Tempaus-veto, pidolla
1x3x90%, 3x3x95%

Takakyykky, ensimmäisessä 3 sek pause
4x3x75%

Leuanveto 3x10
Russian twist 3 x 10

Yläkertareeniä päivän ohjelman mukaan

Useampi kierros vapaavalintaisia

Quality

Tempaus, aloituspaino (raskas ykkönen) & 3 x 2 x70%

Rive + työntö, aloituspaino (raskas ykkönen) & 3 x (2+1) x 70%

Etukyykky, raskas ykkönen & 2 x 3 x70%

Lämpö 10 min
5 Pressi niskasta Te-ote
5 Valakyykkyy
5 Te- Veto
5 Raaka tempaus
5 Tempaus taskuilta

Voimatempaus + Snatch Drop
5 x (2+2)x40-50%

Tempaus, taskuilta
4 x 1 x 80%

Tempaus, polvelta

5 x 1 x 85-90%

Tempaus

5 x 1 x 90%-95%

Panda Pull

5 x 2 x 80% - 90%

Etukyykky
4 x 2 x80%

10x
100m Walk
200m Run