Skills EMOM

8 min EMOM:

Odd: 1-3 MU / 3-7 strict (banded) C2B or pull up
Even: 7 thrusters, 30 kg / 40 kg

and another

8 min EMOM

Odd: 1-3 Bar MU / 5 ring dips
Even: 8-12 bar over burpees

1) 10m dragon squat
2) 10-15 weighted sit up
3) 10 kip swing + 10-20s active hang
4) 6 KB row (tempo 40X4)
5) 10-20 cals on machine

3 rds for time
12 single arm DB DL (6/6)
12 alternating hang DB snatches (6/6)
12 kipping pull-ups

L1: 20/15kgs // normal kipping pull-up
L2: 25/17,5kgs // C2B

TC: 11 min

6-8 min speed ladder drills

10 minutes for Snatch/Clean&Jerk practises with stick. Different parts of lifts. (ohjattua keppijumppaa)

Every 3 minutes Back Squat (25-27 min tähän)

2 reps: V2-V1
2 reps: V1
1 rep: V1
1 rep: V*
1 rep: V*

-otetaan näihinkin spotterit messiin ja maltetaan vielä jättää pikkasen varoja koska ensi viikolla testaillaan 1RM.

20min alkavalla 4 minuutilla

2min soutu/hiihto/pyörä
30 venäläinen kahvakuulaswingi

10 x Dumbbell snatch
15 x Box jump
20 x Dumbbell snatch
15 x Box jump
30 x Dumbbell snatch
15 x Box jump
40 x Dumbbell snatch
15 x Box jump
50 x Dumbbell snatch
15 x Box jumps

For Time,
18min time gap

12 EMOM
1. 1-3 legless rope climbs
2. 5-15 push-ups

Haasta itseäsi.

4 rds

Strict pull-ups 6
pistols 10 (4/4)
Russian KB swings 14 (raskas kuula)

TC:15 min

Tempo back squat (3 down, 1 halt at the bottom, up as fast as you can)

5 x 3, 70 %