RNC matolla

95 min
Warm up for 15 min

1.WL
A.Snatch pyramid work > hang snatch
1x3 35
1x3 37.5
1x2 40
1x2 42.5
3x1 45, 47.5, 50

B. Snatch consistency work
5 rounds for quality:
3 hang power snatch x 60/65/70/75/75+% - 30 32.5 35 37.5 40
3 High box jumps - 30"

2.Squat
Every 2 minutes x 4
3 Tempo FS 3 s. down, 3 s. pause in the bottom
- 40 45 45 47.5

3.Accessory
A. EMOM12:
1) 8+8 bulgarian split squat - 2x10 kg
2) 16 DB DL - 2x10 kg
3) 16 kasack squat - 10 kg

B. EMOM9:
1) 25 hollow rock
2) 10+10 side plank raises
3) 20 lunges 2x10 kg

WU
tabata
KB/DB swing
sit up
+
2rds
5+5 KB/DB hang snatch
5+5 KB/DB one arm swing

A1: Incline bench press 3set
A2: Lat pull downs 3set
B1: BB skull crushers 3set
B2: reverse Db shoulder flys 3set
C: SA triceps cable push downs 1xMax

3 rounds of:
5min bikeErg
5min echo bike
5min skiErg
5min rowErg

On the 5:00 x 5 Rounds:
12/9 Calorie Assault Bike
400 Meter Run
12 Toes to Bar

160 min
Warm up for 15 min

1.MU
- Drills
- MU 15x1

2.Gymnastics capacity
EMOM16
1. 7 chest to bar + easy bike
2. 7 push ups + easy bike
3. 40 DU
4. Easy bike

3.Metcon
EMOM32
1) 12 cal ski
2) 12 cal row
3) 12 cal bike
4) rest

4.Accessory
2 sets:
1 round of gymnastics swimming
25 GHDSU

Warm up(10)
3rds
20 big arm circles
10 pik n grass
20 jax
5 walkouts

WRK(12)
WRK 12:00
200m run-then complete as many rounds of the following in the time remaining:
4 burpees
6 db/bb hang clean
8 dumbbell hop overs

Finisher
50 double crunch
1:00 quad stretch

Penkkipunnerrus
1 x 5 @ 67,5%
1 x 3 @ 76,5%
1 x 1+@ 85,5%

*Viimeisessä sarjassa tavoitteena vähintään kolme toistoa, mutta tee niin monta toistoa kuin hyvällä tekniikalla tulee.

130 min
Warm up for 15 min

1.Back squat
5x80 % 72
5x85 % 77
5x85+ % 77
5x75 % 67
New set every 3 minutes

2.Metcon
5 RFT
10 FS 30 kg
15 BFB
20 cal echo bike
Rest 1 min between rounds
Times: 3.35, 3.33, 3.27, 3.24, 3.08

3.Accessory
A. EMOM12:
1) 12 hip thrust wit pause at top - 45 lbs
2) 8 hamstring curls - 5 kg
3) 8+8 bulgarian split squats - 25 lbs
4) Rest

B. 3 sets:
21 bicep curls - 15 kg
20 GHDSU
30 s. passive hang