Warm-up:
500m easy row
2 Rounds of:
1) 10 Air squat
2) 20 kip swing
3) 10 push-up

EMOM 10 min:
1) 3 C2B
2) 3 kipping HSPU

AMRAP 22 min:
10 wall ball (9 kg)
5 pull-up
10 burpee over target
5 C2B

1 kierros = 30 reps

Power snatch

EMOM 4 (0:30 AMRAP / 0:30 Rest)
Power snatches @ 65%1RM Snatch

– Each minute is a 30-sec AMRAP of Power snatches @ 65% (B1) or 75% (B2) 1RM snatch, followed by 30-sec rest
– Fast singles. Don’t sacrifice technique to get 1-2 more reps. Stay consistent.

supersetissä

EMOM 24

A) 12cal bike
B) 12 Ring row
C) 12cal bike
D) 10 Ring dip

15min
60du
30wb
15 box over burpee

LÄMMITTELY
2 kierrosta, 40s./liike
1. Lonkan pyöräytys vk yli oik.
2. Lonkan pyöräytys vk yli vas.
3. Pull over vk seisten
4. Lankku + AKK
5. T-kierrot selin

VOIMA
Liikepari A
3 x 6-8 kannat korotettuna maljakyykky
3 x 10-12 russian twist

Liikepari B
3 x 6-8 sumo maastaveto
3 x 10-12 käänteinen vatsarutistus

EMOM 9
4-8 cal hiihto
4-8 cal soutu
lepo

6 kierrosta
2000m pyörä + 1000m hiihto

Sotilaspenkki toistot 6-4-4-2

Front leg elevated to step board or a plate.
3 sets
6-8-8 /leg

EMOM 12 (Gymnastics capacity)

1) Strict toes-to-bars
2) Kipping toes-to-bars
3) Wall-facing handstand push-ups
4) Kipping handstand push-ups

Intent. We are progressing from last week by having strict and kipping movements on back-to-back minutes. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.