EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

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EMILIO ESQUEDA

TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
3-4x[2+2+2+2]@25-30% sn-%, rest btw sets 2min

DIP SNATCH HIGH PULL *full foot + DIP NINJA SNATCH + HEAVING SNATCH BALANCE *ninja=no feet
2+2+2@barbell, 2+2+2@up to 65% sn-%, rest btw sets 2min *example of rise 50-55-60%

RDL *jerk grip
5@50%, 3x5@60%, jerk-%, rest 2min

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SUPERSET: quality : 3 rounds, no shoes
12x BICEPS CURL *reverse grip, barbell
5x BOX JUMPS
20x WIRSTS FLEXION *barbell
15x CRUNCHES

Juostaan eri pituisia mäkijuoksuja Jerikon portaiden lähellä olevassa mäessä.

Päivän paras

5x3
A.1) Muscle snatch
A.2) Drop snatch
A.3) Tall snatch
A.4) Tall jerk
A.5) Split jerk

20min amrap
5 DL
5 Hang power clean
5 Front squat
5 Push press
5 Back squat

For sweat:
800m run
50 cal bike erg
800m run
50 cal ski erg
800m run
50 cal Echo bike
800m run
50 cal bike erg
800m run
50 cal ski erg

5x4 leuanveto

4min AMRAP
12 alt v-ups
20 mountain climber

AMRAP:
15 box jumps
15 American swing
15 abmat sit-up
15 burpees
50m suitcase carry
15 db snatch

for 3 intervals as follows:

2:00min work
2:00min rest
4:00min work
2:00min rest
8:00min work

start intervals always from the same movement

6-6-4-4

3 rounds for time:

• Accumulate 2min in handstand hold (split as needed)
• Row 15n calories (n = the # of parts you split hsh into)