Lämppä:
3 rounds: 12 ring row, 12 air squat, 12 burpees

Strength:
1. Bench press 4x4 +75%
2. EMOM/10 min:
* 5-8 strict pullups
* 12-16 pistols

Metcon, divide as you wish, YGIG:
A) 80 cal run B) wall squat
A) 80 cal ski B) turtle plank
A) 80 cal bike B) hang
A) 200 DU B) rest

Romanian deadlift

4x8 reps, rest 2 min between swysy

As heavy as form allows

For time

50/35cal Bike
25 Clean and jerks
40/25cal bike
15 Clean and jerks
20/10cal Bike
9 Clean and Jerks
52.5/35kg

---

• one round
• big sets
• full throttle
• push to the limit
• RPE 9

SKILL

10-20m skillitreeniä

EMOM for 4 rounds:
1) Bicycle crunches
2) Landmine twists
3) 1-KB Farmer’s carry
4) Rest

10 min
warm up pace
1 min ski erg
10 OHS
3 broad jumps

---

For Time (11 min Cap)

5 Rounds

10 box jumps over 24/22"
5 Power Snatch

@60/42.5

Strength

A) 5 Sets Of:

• 6/6 Bulgarian Split Squat (2xDB)

-rest 90s-

• 6 Strict Press (1 RIR)

-rest 90s-

B) 5 Sets Of:

• 15-20 GHD Banded Hip Ext.

-rest 90s-

• 10-15 Ring Push Up

-rest 90s-

Metcon

00:00-12:00

3 Rounds For Time:

• 15 kHspu
• 12 Snatch @35kg
• 9 Burpee Pull Up

12:00–24:00

3 Rounds For Time:

• 8-10 sHspu
• 9 Snatch @45kg
• 6 Burpee C2B

24:00-36:00

3 Rounds For Time:

• 5 Wall Walk
• 6 Snatch @55kg
• 3 Burpee bMU

Accessories

4 Rounds For Quality:

• 10/10 Pallof Press
• 10 ab wheel roll out
• 45-60s Plank KB drag through

for 10 min
Warm up pace
1 min row
10 z press
10 cossack squat
20s. hs hold

---

EMOM 10
O: 40s. DU's
E: UB 7-12 HSPU

Uusi sykli käyntiin. Alan modailemaan vähän metconien sisältöä hiljalleen kisaan valmistavammaksi. Soutu/ab/juoksu progressiot jatkuvat edelleen ja sama kaava etenee vielä voimailuissa, eli vaihtelevaa tekemistä. Alkuviikosta metconit ennen voimaa ja loppuviikosta toistepäin.

Pena päivä