Tempausta lantiolta 27kg saakka OTM 2reps

Tempaus polven alla paussilla 1-2reps
25,29,30,32,34,36,38

Rive polven alla paussilla +työntö
30,35,40,45,45,45,49,49

+sally +vatsaselkäjumps

EMOMx8
1 power snatch + 1 snatch balance + 1ohs 60%—>

ACCESSORY

3x
10+10 kulmasoutu kahvakuulalla
10 viparit sivulle
5-10 dippiä tangolla

Five rounds for quality:
6+6x LM C&J
6+6x Pallof press
12x DDB renegade row

STRENGTH METCON
FOR TIME

10-8-6-4-2
- Bench Press
*rx 80kg, scaled 70kg

2-3-4-5-6
- Wall Walk

METCON

4X 2MIN ON/1MIN OFF
Alternating A&B

A)

• 10 Cal Ski + 2 Rope Climb

• Amrap: Echo Bike Cal (split)

B)

• 50 DU/SU + 3 Sandbag over shoulder

• Max reps: V-Up

BUILDING

4 ROUNDS FOR GAINS:

• 1 Set of Ring Push Up (1-2 RIR)
• 15/15 DB Hammer Curl
• 10/10 KB Gorilla Row

Alussa kahdella stopilla, sitten yhdellä, loput ilman stoppia.

E8MOM x4:
6-10 lat. burpee over box / db
14-20 alt. db snatch (22,5 / 15)
300-400m run

Tavoiteaika 3,5-4,5min / intervalli. TC 4,5min.

HUOM! Molemmat versiot päivän treenistä voit tehdä kaikilla tunneilla

power clean + paused push press + paused push jerk practice

7' AMRAP
5 power clean @ 40/30kg
5 lateral burpee
5 push jerk
5 bent over row

Run :

For time:

1600m
Rest 3:00
2 x 800m rest 2:00 btw sets
4 x 400m Rest 1:00 btw sets
2 x 200m Rest 0:30 btw sets.

4 x 3 min ON/2 min OFF

AMRAP
10 push-ups
10 alternating DB snatch 15 kg
7 cal ski erg