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5 min ergoa, 10 kyykkyä, 20 vatsalihasta, 1 min lankutus 10 boxihyppyä

5 Rounds, Every 2:30

10 Hang power snatches (UB)

You can build the weight up (ONLY if moving well) OR stay at the same weight

Intent. Improve your barbell cycling efficiency and stamina.

Starting Weight. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. Start with a lighter load and build up IF moving well.

15' EMOM
1: 10-12 wall ball
2: 15 KB USA swing
3: 15 abmat sit up
3' rest
10' EMOM
1: AMRAP row for cals
2: rest

Bench Press
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM
• 3 reps at 70% NT1RM
• 3 reps at 75% NT1RM
• 3 reps at 80% NT1RM
• AMRAP at 85% NT1RM

10 min AMRAP:
• 1 Toes-to-bar
• 1 Box Jump Overs 24/20”
• 1 Squat Snatch 95/65#
• 2 Toes-to-bar
• 2 Box Jumps Overs 24/20”
• 2 Squat Snatch 95/65#
• 3 Toes-to-bar
• 3 Box Jumps Overs 24/20”
• 3 Squat Snatch 95/65#
… continue +1 rep pattern until time is up. Goal: complete round of 8.

Back Squat
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM
• 3 reps at 70% NT1RM
• 3 reps at 75% NT1RM
• 3 reps at 80% NT1RM
• AMRAP at 85% NT1RM

Heikkouksien kehittämistä
Toistomäärät 10+

Deadlift

E3MOM X6

1-2: 3 Reps (Heavyish)
3-4: 2 Reps (Heavy)
5-6: 1 Rep (Heavy.)

Metcon

12min AMRAP:

• 12 Cal Row
• 12 C2B
• 12 k.Hspu

Strength

Posterior

3-4 Rounds:

• 8/8 Back Rack Rear Foot Elevated Lunge

Rest 90s

• 10/10 Single Arm DB Row

Rest 90s

Core

3-4 Rounds:

• 5-10 Ab Wheel Roll Out (polviltaan)
• 10/10 Pallof Press
• 15/15 Russian Twist Wall Ball Throw

Cash in: 30 v-ups

Then:
-30(15+15) 1-arm DB OH walking lunges 15/10kg
-30 burpees over DB
-30 alt. DB snatch 15/10kg

Cash out: 30 v-ups

TC10