EMOM 10' OF:
7 KB A. SWING 32/24 24/16
7 PUSH UP
10:00-12:00
MAX DU OR SU

Kisat/

Tempaus
1x2x70%, 1x2x75%, 1x80%, 1x85%, 1x90%, 3 x 1x heavy

Rive + työntö
2+1x70%, 2+1x75%, 1+1x80%, 1+1x85%, 3 x (1+1) x heavy

Etukyykky 1x3x84%, 1x89%, 1x3x84%, 1x92%, 1x3x84%, 1x94%

Lepopäivä

165 min

1.MU
- Drills
- MU go e. 75 s.
12x1

Hard routine

2.Power snatch + snatch
H1+1

3.Metcon
AMRAP30 with a partner:
800 m run
50 PS @ 35 kg
800 m run
10 rope climb (3 short + 2 long)
800 m run
50 BBJO
Result: 1 round + 800 m run + 19 PS

4.Strength accessory
A. Strict CTB pull up w/ red band
- 5 6 6 6

B. 3 sets:
8 DB bench - 30 lbs
8 DB prone row - 30 lbs

C. 3 sets:
12 strict DB press - 20 lbs
12/s. DB bicep curl - 20 lbs
12 side lateral raise - 10 lbs

Emom 20
1 minuto kb swing 24 kg
1 minuto box jump 60 cm
1 minuto wb 9 kg
1 minuto burpees
1 minuto rest

EMOM × 21' OF:
1' 12/8 CAL BIKE OR 18/12 CAL ROW
2' 10/8 HSPU
3' 100MT RUN

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

45-60MIN LAITE/JUOKSU

Saksityöntö räkistä

3 x 5, 85 %

For time

• 2000 skipping
• 300 Russian Twist
• 200 Push Ups
• 100 Trx Row or Towel Row or Table Row
• 2 km Run