7 x 2

EMOM 10min
1-5 Bar Muscle-Up

EILINEN / LEPO

TAI

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

Back Squat 6x1, 1x3

For time:

• 15 strict toes-to-bars
• 50 double-unders
• 12 strict toes-to-bars
• 40 double-unders
• 9 strict toes-to-bars
• 30 double-unders
• 6 strict toes-to-bars
• 20 double-unders
• 3 strict toes-to-bars
• 10 double-unders

3 x 5

A) 3 sets of
6/6 half kneeling KB press @ 31X1 tempo
12 quadruped pull through
6/6 single KB front rack split squats @ 31X1 tempo
12 russian twist*
*pause in the middle for 1 sec.

B) AMRAP 16 mins with partner (Relay style)
12/9 calories bike/row/ski
9 cleans
6 (3/3) alt. front rack reverse lunges
3 thrusters

Rx: 2x20/12 kg
Goal: 8+ rounds

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

• EMOM x min, pick x
• Pick reps/min for T2B/WB & DU
• T2B+DU on odd minutes
• WB+DU on even minutes

Liikeparina toisen liikkeen kanssa.