EMOM 10

Minute 1 : Double Unders
Minute 2 : Plank Hold

• Highest number of Unbroken double Unders.

Work on skill of your choice:

-Rope climb
-Toes to bar
-Bar MU
-Ring MU

For Time :

Bike 1000-800-600-400-200-400-600-800-1000 ( M )

Rest 2 minutes

Row 500-400-300-200-100-200-300-400-500 ( M )

Both perform every distance. IGYG.

TC 45

Squat Snatch

6 x 1 @ Weight By Feel

Go Every 1:30

1) Row
2) Ski erg
3) Bike
4) Rest

3 x 1 x clean + 3 x front squat (80 % 1 RM clean)

Deadlifts 9-7-5-9-7-5

• Controlled touch and Go sets, aim for same weights as last week.

15min

10 kp tempaus
5-10 leuanveto
25 tuplanaruhyppy

Tempauksiin voi ottaa hieman normaalia painavamman kpn. Pysy liikkeessä koko ajan!

3 rounds
1:30 ergo
20m bear crawl
3-5 jumping pull ups into 6-10 kip to swing
4 burpees
8 kb swings @light/moderate weight

then 10 minutes to prepare for NATE (mobility/movement testing/working weights and places ready)

For time:

Buy-in Row 500/450m

30-20-10
Thrusters 20/15kg
Double Unders

Cash-out Bike 1000/900m