EMOM 12
6 DL 50/40
4 HPC 50/40
3 push jerk 50/40

HUOMIOIKAA PAINOT

3RFT
15 Toes-to-bar
30 Toes-to-bar Touches
200m Run

Voimatempaus polvelta 2x3@40%, 3x3@45%

Boksihypyt 7x4

Russian twist 4x30

For Time

𝟯 𝘀𝗲𝘁𝘀 𝗼𝗳:
𝗘𝗠𝗢𝗠 𝟭𝟮 𝗺𝗶𝗻:
1, X Cal Bike Erg
2, X Cal Ski Erg
3, X Cal Row

• 2 min rest between sets

𝗣𝘂𝗿𝗽𝗼𝘀𝗲:
Treshhold training where you should keep youre HR around 85-90%. If you dont have a HR monitor you should hit a tempo where you go hard but which is still repeatable for several more rounds.

You can have different numbers on the different ergs. But the goal is that you have the same calories on a maschine for all three sets.

Thruster 1 rm

Invictus May 20 2014

Invictus May 19 2014

Power clean 1 RM

Back Squats 3-225 3-225 3-235 3-235 3-245

Then,

5 rounds

5 KB Snatch w/ R arm 1.5p

5 Overhead squats w/ KB R arm 1p

5 KB Snatch w/ L arm 1.5p

5 Overhead squats w/ KB L arm 1p

200m sprint

Felt good throughout the entire workout actually. The Snatches went fine but def had to do 1p on the OHS, they were difficult to control my balance and get the right depth.