Harjoiteltiin tempausta tukevia liikkeitä ja tempausta

Back Squat
5-4-3-2-1-2-3-4-5

EMOM Pull ups
Every minute add one rep
Unbroken rounds

4 rounds, each for time of

• Row 1,000 meters
• Rest 2 minutes

21 EMOM
-5 t2b
-5 front sq (50kg)
-5 kipping pullups

1.) Muscle clean + push press + tall jerk 3-4x 3+3+3
2.) Power snatch 5x3
3.) Jerk from rack 5 x 3
4.) Power clean 5 x 3
5.3x
A.1) romanian deadlift x5
A.2) kettlebell press x8/side

STRENGTH
Split Jerks: 6 x 2 @85%, every 90s.
- Take 4 sets to build to work weight.
- Goal: 6 working sets with great footwork, lockout and leg drive.

CONDITIONING
AMRAP 12:
15 Abmat Sit-ups
15 KBS (53, 35)
15 Burpees
- Goal: Challenging pace, pushing just hard enough to maintain output across all 5 rounds.

EXTRA CREDIT
Prone Rear Lateral Raise Triset: 3 x 10 each. Rest 60s.
- pronated + neutral + supinated grip.

COOLDOWN
Thoracic Rotations: 3 x 5 each.
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

Score: avg split time

5 rounds, 20sec on/20sec off
1) HSPU (from box/ pike push up/seated press)
2) Burpee
3) Toes to Bar (hanging Leg/knee raise/sit up/ v-up)
4) Box jump (box step up)
5) Rest