A: Push ups 3set
B: SA KB Rows 3set/arm
C: DB shoulder flys 3set
D: For time:
5-10-15-20-25-20-15-10-5 rkb swing

E6MOM x 5-7 rounds:

10 burpee
400m run
10 burpee

• remaining time easy bike or walk

TARGET MODERATE TO FAST RUN, EASY PACE BIKE OR WALK

Emom 20

3 wall walks
10 dbl db front rack lunges
10 toes to bar
10 alt db snatch
40s plank hold

3 rounds for time:
10cal AB 55rpm
30m Double DB Walking Lunges 2x15kg
1min Rest
10cal AB 60rpm
20m Double DB Walking Lunges
2min Rest
10cal AB 65rpm
10m Double DB Walking Lunges
3min Rest

Snatch high pull + Snatch, go every 1:30-2:00

2 x 2+2 @ 72-76%
2 x 2+2 @ 78-82%
2 x 1+2 @ 82-86%
3-5 x 0+2-3 @ 78-82%

– Build up within the percentage range on each set if moving well
– Use the snatch high pull to focus on pulling the bar as high as you can
– In the snatch, focus on pulling yourself under the bar as quickly as possible
– Drop the bar between each rep on the snatch, reset and go
– The final 3-5 sets are just 2-3 snatches (no high pull)

Back squat max reps at 80%

– Global Foam Roll Lats x 60s each
– Biphasic Pec Strech x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

3-4 rounds:

Bike for distance
Kb farmer’s carry

• 6x2 squat snatch Build to moderate

Strength

4-5 Sets Of:

• 6 FS (1s pause bottom) (2 RIR) -rest 1min-
• 6 Glute Bridge (heavy DB tai tanko) -rest 2min-

Gymnastics

• Max reps T2B test *laita tulos

-rest 3min-

EMOM 6:

-''X'' T2B (yks pitkä setti)

Accessories

A) EMOM 16:

1) 10-15 Heavy KB Swing (32-40kg)
2) 30-45s Chinese Plank (link)
3) 20m Heavy Sled Push
4) Rest

B) Core Tabata (8x20s on/10s Off)

• Heel touches
• Flutter Kicks
• Leg raises
• Hollow Hold

*eli kaks kiekkaa tulee näitä.