Tempaustekniikkaa Markuksen kanssa pt-tunnilla

2-3sets:

10 cyclist squat
10+10 bulgarian split squat

WU: 30 / 20 sec x 9
-Burbee + 2 air squat
-Hang power snatch + OHS
-2 front squat + 2 back squat

Emom 12
1-4 min: 2 power snatch + 3 OHS
5-8 min: 2 power snatch + 2 OHS
9-12 min: 2 power snatch + 1 OHS
Rest 3 min
Emom 12 - 57-63% back squat max 1 rep painosta
odd: 3 front squat
even: 6 back squat

EMOM36
1. 40s Pyörä
2. 10-15 Kahvakuulaheilautus
3. 5/5m Askelkyykkykävely paino pään päällä
4. 40s Soutu
5. 3/3 Yhden käden devils press
6. Lepo

Deload.

Chin-up 6x3x65%

200 weighted walking lunges 20kg
50 weighted box step ups 16kg
50 abmat sit ups
50 back squats 20kg
50 hollow rocks
50 alternating Lateral squats 20kg
50 overhead squats 20kg
200 walking lunges (body weight)

Amrap 20
Ladder +2
2 push press
2 v up
200 m bike (100 m=1 rep)

E3MOM:
5 sets of 6 Pausing Back Squats @80 kg
5 sec pause

4 x 5 @ 69% of snatch 1RM

5x
10-20 GHD sit up
6-8 Bench press (~70%)
8-12 Bicep curl (~70%)
Rest as needed