EMOM 30

5x Pull up
10x Push up
15x Air squat

SC1 :

5x assisted Pull up
10x Push up (knees)
15x Air squat

SC2:

3x jumping Pull up
7x Push up ( knees or box )
10x Air squat ( assistance if needed )

Work up to heavy 3rep set,not max

AM: 70 min
Warm up for 20 min
1.Conditioning
10 x 2 min on/ 2 min off:
A) 1 min Row + DB Snatches 13 kg/30 lbs > 14 kg
16 + 21, 16 + 21, 16 + 22, 16 + 23, 16 + 23 cal + DB snatch
B) 1 min Ski + Wall balls
12 + 25, 12 + 26, 12 + 26, 12 + 26, 12 + 26 cal + wall ball
Avg/max HR 40 min: 162/183
Cool down for 10 min

PM: 150 min
Warm up EMOM14 + 11 m HSW
1.Gymnastics
A. Ring muscle up technique
- RS 3 x 8
- TWB 3 x 3
- HTR 6 x 1
- MU as. 1
- MU 5 x 1 (EMOMin jälkeen)
B. Every 2 minutes for 16 minutes:
1 Hips to rings + 1 MU
- 6 x 1 + 1, 2 x 1 + 0
- Vasen käsi ei kääntynyt

2.Weightlifting
A. High hang snatch + snatch above the knee + snatch from ground
Heavy for the day

3.Strength
A. 1 1⁄4 Front squats
Heavy triple of the day @ rpe 8
- Vasemman polven ulkosyrjään sattui aika paljon jo 25 kilolla, joten vaihdoin tähän:
Kettlebell walking lunges, KBs in farmer's carry
5 x 12 (6/side) - 2 x 24 kg

B. 3 sets:
15 Reverse hypers - 20 kg
10 Strict toes to bar
- Rest 90 s -

Por parejas for time:
** Max 10 reps per person.
- 30 Full Clean (50/30 kgs).
- 60 medball sit-ups )9/6 kgs).
- 60 Wall ball shots )9/6 kgs).
- 30 bar facing burpees.

90 min

A. Skillwork: MU practice for 20 min
Warm up

B. SJSP, Week 3
10x3x72.5

C. Weighted pull up x 5 reps
5, 7.5, 7.5, 7.5

5 rounds for time

• 15 Pushups
• 10 KB Swing 20kg
• 5 strict pullups

• Deadlift 5x6
• Bench press 3x4, 3x2

Yoga w/Trina

7x1 Snatch @90%