EMOM10

2 back squat V.5 @65-70%

Painon pitää olla sellainen, että liikenopeus ei juurikaan hidastu.

Every 5:00 x 4 Sets:

400 Meter Run
12 Shoulder to Overhead (60/42.5kg)
12 Kipping Pull-ups

• Score = Total work time (add 4 rounds together)
• Rx+: 15 Reps each and C2B Pull-ups
• Alternate Scaling 400m Run = Stairs, 400m Row or Ski, 16-24 Bike Cals

4 kierrosta aikaa vastaan:

• 10 kahvakuularinnalleveto (N 2x16kg / M 2x24kg)
• 20m askelkyykkykävely (N 2x16kg / M 2x24kg)
• 10 box-over-jump (N 50cm / M 60cm)

Askelkyykkykävelyssä kuulat räkissä.

Clean Wave
4 rounds, every 90sec

1) 3 Squat Clean
2) 2 Squat Clean
3) 1 Squat Clean

On 3-2-1-Go do 3 squat clean (drop and go) and rest the remaining time from 90sec. Next set is a double squat clean, rest the remaining time again and finally one single. Use 3 barbells if possible for different loading. Total of 4 rounds (24 squat cleans)

Overall RPE 4

3 rounds for time
12 DB snatch 22,5/15
24 crossover single under

Rest 1min

3 rounds for time
12 single arm DB hang squat clean 22,5/15
24 double under

Push Press, work up to heavy 3 of the day

Front Squat 5x3 @70-80%

Back Squat, work up to heavy 1RM
+
2x2 @85-90% of 1RM

AMRAP 10-12

45s machine
5+5 kb row
5+5 kb push press
5+5 kbs
5 box jump

Every 2min for 3 rounds
1. 10 deadlift @60-65% 1RM
2. 10-15 ring dip