EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

EMOM 9 (3 rounds)
1) 45sec. Shuttle run
2) 8 DB Snatch + 8 DB Goblet
squat
3) 20sec hollow hold + 20sec
arch hold

---

2 Rounds of gymnastics
shoulder flow

For Time:
100/80 Calorie Row
60 Single Dumbbell Box Step-ups
40 Single Dumbbell Clean and Jerks
200 Meter Double Dumbbell Farmers Carry
40 Single Dumbbell Clean and Jerks
60 Single Dumbbell Box Step-ups
100/80 Calorie Row

Dumbbells: 23 / 16 kg's
Box: (24"/20")

For Total Load:
5 Sets of 3

*Aim to increase weights from 6.17.22 

A) Clean & jerk complex

Nousu raskaahkoon kuormaan kopmpleksissa: ”Low hang clean + clean + jerk” 12:00 minuutin aikana.

Sitten 12 x ”Low hang clean + clean + jerk” @60-70% (työntömaksimista)
- Nostot 1:30 välein
- Lisää kuormaa 2-3 noston välein jos nostot napsuvat kohdilleen.

B) Squats:

Back squats:
8 @ 62%
8 @ 66%
6 @ 70%
4 @ 75%

Front squats:
5 @ 60%
5 @ 65%
2 x 5 @ 70%

(Optional) Accessory:
4 Rounds of:
20/15 Calories ski erg
15 Thrusters - light/moderate (tavoite ub)
10 Bar over burpees

AMRAP 5:
27 Power Snatches (95/65)
27 Burpees
27/21 Calorie Assault Bike

Rest 5:00

AMRAP 5:
21 Power Snatches (115/85)
21 Lateral Barbell Burpees
21/15 Calorie Assault Bike

Rest 5:00

AMRAP 5:
15 Power Snatches (135/95)
15 Barbell-Facing Burpees
15/12 Calorie Assault Bike

Kilos – (40/30)(52/38)(61/43)

20 min max effort calories by echo bike

A,
Front Foot Elevated Split Squats 5x5

Rest as needed between sets.

B,
7 rounds for time of:
3 Power Cleans, 102/70kg
15/13 Ski Erg Calories
Compare to 12.10.21

Goal: Sub 15 min

C,
3 rounds for quality of:
5 Single Leg Broad Jumps
Rest 1 min
10 Drop Squats
Rest 1 min
5 Plyo Push-ups
Rest 1:30

E3mom
2x cluster