E2mom x 8:
- 2 split jerks @65%->
Räkistä
Build to moderate heavy

Warm Up
2 rounds
1 min ski or row
1 min ab or run
4 inch worm
8 walking lunges + twits
8 wb goblet squats
8 db snatch @light weight

Metcon
Emom 20
1) Ski or row x 45 sec
2) wall ball shots x 8-12 reps
3) Air Bike or run x 45 sec
4) db snatches x 8-12 reps

Accessory Work
3x15 toe up rdl with dumbbells
3x12/12 single arm seated kb press @8-12/12-16kg
rest as needed

Shoulder press

6 sets
Set 1: 5 reps @70% 1RM
Set 2: 5 reps @75% 1RM
Set 3-5: 3 reps @85-90% 1RM

Rest 2 min between sets

Deadlift 3x2

10 min EMOM
Min 1: 3 partial pull deadlifts + 3 deadlifts @60-65% 1RM
Min 2: 6-10 wide grip banded chest to bar pull-ups

6 Sets. :

Big Sets RMU
4 Min easy Pace Ski

LÄMMITTELY
n. 1min / liike
1. AKK - lankku - negatiivinen punnerrus - kobra
2. Skorpionikierrot
3. Hyvää huomenta
4. Seinäkyykky
5. Punnerrus kuminauhalla
6. Tuulimylly

VOIMA
3 x 8 lattiapunnerrus
3 x 8 yhden jalan mave

AMRAP 10min
10 x levypaino tempaus
10 x mave + lankku
6-10 cal laite

21-18-15-12-9-6-3

Bike cal
Ghd sit up
Wallball

Smolov - viikko 9, treeni 2
3-3-4-3-5-5

12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers
@25/17.5kg