EMOM24:
a) 3-6 Box jump w/ straight leg landing
b) 8-16 alt. db hang clean & split jerk
c) 20-40 cross-over / 30-45s training / 60 SU
d) rest OR 15-20 + 15-20s single arm plank hold / 30-45s plank

Aim to find good movement flow with focus on solid technique and execution. You can start with easier weights / box height and increase round by round if technique allows.

Target RPE 7-8.

10rds for time:
-10 pistols alt.
-2 rope climbs, no jump

Voima
E3MOM, 3 rounds
12 weighted box step up alt.

WOD
FOR TIME
21 - 15 -9
KB thruster
ring row

LÄMMITTELY
Tekniikkatikkaat
Liikkuen availut ja aktivoinnit

CIRCUIT
4 kierrosta - 40s./20s.
1. Tempaus vuorokäsin kp
2. Farmarikävely 1 KK
3. Goblet squat
4. Sivutaivutus seisten KK
5. Köydet

20sec work
40sec rest

For time
2 rounds
90 cal bike erg
70 wall ball da 12kg target 2.5m
50 power snatch 35kg
30 burpees box jump 60cm

3x2
3x1
V1

Narrow grip Bench press 20-16-12 reps

30 - 20 - 10

Back squat @body weight
Bench press @body weight
Strict pull-ups

EMOM x5: 15 KBS
Overall RPE 3 to 4