AMRAP 30
50 deadlift (30kg)
50 hang power clean
50 back squat
50 bar over burbee

EMOM21:
a) 10 deadlift
b) 10m walking lunge (kb anywhere)
c) rest

For time:

5rounds:
5 bmu / scaled c2b
10 power clean@70/50kg
20/15cal echo

Target under 13min, time cap 16min

Snatch

A) UB Karsintalaji 3:

https://drive.google.com/file/d/1H_6mx8U9XyBXSRHWY0uZhNLmGfJwpVKS/view

B) Optional Snatch Pull

• 4x2 @110%

Front Squat

A) Build to Days heavy 3RM

B) 5x1 @85-90% from 1RM

Metcon

6x 4min on/2min Off

Alternating A&B

A)
Buy in 24 Cal Erg

+AMRAP:

• 4 Devils Press (2x35lbs)
• 8 Burpee Over DB

B)
Buy In 8 Shuttle Run (7.5+7.5m)

+AMRAP:

• 10 Heavy WB
• 15 T2B

5 rds
3 min on 1min off

15 wall ball
10 burpee/echo
15 kb swing / 30 du
10 lunge

Tempausta, työntöä ja tiistain bonuksia

LÄMMITTELY
1km hiihto parin kanssa / tiimissä
Seinällä tehtävät avaukset:
• seinäkyykky
• kierrot ja avaus toispolviseisonnassa
• käsien työntö ylös

KIERTOHARJOITUS
3 x 40s./20s.
1. Vaaka + polvennosto lp oik.
2. Vaaka + polvennosto lp vas.
3. Halo kk
4. Hollow hold + jalkojen ojennus
5. V-nosto lp

VOIMA
Parin kanssa vuorotellen
3 x 6-8 lantionnosto tangolla
Sarjapalautus 1min

3 x 6-8 kulmasoutu tangolla
Sarjapalautus 1min

Bench 6rm

3 x EMOM 6 (0:45/0:15*)

1) Shuttle runs, 7.62m
2) Wall balls @ 9/6kg
3) Row for calories
4) Box jump overs, 24/20″
5) Air bike for calories
6) Single-arm Devils presses, alt @ 22.5/15kg

– Rest 3:00 between EMOMs –

• 45-sec work : 15-sec rest each minute

verview. These intervals are a blend of VO2max and muscle endurance stimulus. Main intent is to pick a challenging pace that’s still repeatable across the EMOMs.
Effort. Work at an RPE of 8–9/10. You should finish each 45-second effort breathing hard but still in control, with just enough left to maintain output across all EMOMs. If your pace drops off noticeably by round 2, you likely opened too aggressively. Aim for repeatability, not survival.
Feel. These are intended as fast, hard intervals that are still sustainable for the 6-minutes and can be repeated with 3-minutes of rest. This means finding the right reps/calories for each minute that you can (barely) maintain through the interval (and recover in time for the next one). You should push hard to get the work done in the 45-seconds, while still being able to maintain your intensity in the next minute with only 15-seconds of rest.
Approach each minute with a pace that allows you to keep moving through the full 45-seconds.
Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles.
Debrief. Take 2–3 minutes after the workout to reflect
– How was your pacing? Were you able to keep moving through the entire 45-seconds each minute?
– Could you maintain your effort for the entire session on each interval?
– What could you change about your approach if you needed to repeat and improve your result?
– What two (2) things can you be proud of in this session?
Movement options.
Shuttle runs → Run for calories/distance
Wall balls → Lighter ball → Air squats
Air bike/Row → Any other monostructural movement
Box jump overs → Lower box → Box step overs (single DB)
Devil’s presses → 15/10kg (35/20lbs) DB, or lighter as needed so can keep moving → Burpees over rower

Deadlift

4 x 2 @ 86-92%, Rest 3:00 between sets