10 min emom: 3-10 x strict hspu quality work

Front Squat
• 5 sets of 5 reps at 90% of 5RM

5 rounds for time:
12 x Db Deadlift 22,5/15 kg
9 x Db Hang power clean
6 Db Stoh

2 rounds
10 Tall kneeling halos
5m/side KB front rack duck walk
5/side Half kneeling bottom-up presses
+
3 rounds @ increasing pace and load
30-seconds Row
6 DB walking lunges
3 Handstand push-ups
60-seconds rest between rounds

Every 30s x5 rounds (10min)
1) 6/4cal echo bike
2) 5 power snatch @42.5/30kg
3) 6/4cal echo bike
4) 6 thruster @42.5/30kg

• echolla nopee rykäsy, idea että aikaa menee noin 15sec

Deadlift

E3MOM X6:

1-2: 3 Reps @Medium heavy (2-3 RIR)
3-4: 3 @Heavier (1-2 RIR)
4-6: 3 @heavy (1 RIR)

METCON

E3-4MOM X9

• 6 Pull Up
• 6 Barbell Reps @40kg
• 3 Wall Walk

*Kato kauan menee ekaan rundiin. minimi minuutin lepo välissä, niin pysyy vauhti kovana.

Barbell Reps:

Round 1-3: Power Snatch
4-6: Thruster
7-9: Power Clean & Jerk

Skill Practice

• For 15min Practice One Movement:

• Hspu, HSW, Kipping movements, DU....

Bodausta

A) 3-4 Supersets:

• 8/8 One Arm DB Bench Press
• 15-20 Banded/Talja Tricep Ext.

B) 3-4 Supersets:

• 10/10 DB Hammer Curl
• Lu Raise

for quality 3 round

12 ghd
10 push-up
12-15 lat pull down

1. WB
2. T2B

Progressio 5/13

Hyrox 4 x 8min AMRAP

AMRAP 1

12 x Burpee to bar
15 x Wallballs

AMRAP 2

12/9 cal Ski
14 x Gorilla rows
15 x KB swings (Ru)

AMRAP 3

15x Box jumpovers
20m Walking lunges

AMRAP 4

12/9 cal Row
12 x HRPU

2min rest in between the sets

SQUAT SNATCH