E4MOM x6, alt. between a & b:
a) 1-2 rope climb (scale height if needed) / 2-4 lying to standing / 30s ankle lock training
10 alt. db snatch
6-10 cal ski erg

b) 5-10 HSPU / feet on box HSPU / pike push up
10 kbs
6-10 cal echo bike

Target: 1:30-2:00, TC: 2:30 / interval.

HUOM! Molemmat versiot päivän treenistä voit tehdä kaikilla tunneilla

Tempausta lantiolta, pp, kokonaisia, loppuun vain kokonaisia, 1-3
15,20,25,27,30,32,34,36,37,35
Loppua kohen ei päässy kyykkyyn, vimppa 35 kyykkyyn. Lenteliki eteen ja taakse.

Työntöjä kokonaisia
35,40,44,45

Juoksu+hyppynaru parin minsan
1,5 kierrosta, hyppynaru, 1kiekka juoksu, hyppynaru, 0,5kiekka juoksu

Tempaus +tempaus lantio
15,25,27,29,31,34

Rive lantio +rive+työntö
30,35,40,44

Etukyykky 3x2 85%
45,55,65,65,65

+loppujumps!

6 min on, 1 min off for total of 6 rounds:

A.
800 m run or bike for calories

B.
10 wall balls 9/6 kg
6 T2B
20 double unders

C. 15/12 cal row
10 DB push presses 30/20 lb
8 box jump overs (24”/20”)

Rotate stations for total 2 rounds per each.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For time

• 15 GHD back extensions
• 25 AbMat sit-ups
• 50 double-unders

clean & jerk practice, then up to heavy

6' AMRAP
12 KB swing @20/12kg
9 KB thruster
6/6 russian twist

Päivän raskas ykkönen tempaus

Front squat 3 RM, then 3x3 @ 90%

Back squat 3 RM, then 3 sets with 80% (choose reps)