2-3rounds

10-16 GHD hip extension
8+8 box step up/ box pistol
8+8 Db press

Lämmittely
2min hiihto
2min soutu
2min pyörä

Rinnalleveto
5min
Harjoitellaan kepillä/kevyellä tangolla tekniikkaa

EMOM 5
1 Clean pull + 1 Hang power clean + 1 Power Clean

Every 90s x5
Kasvata painoja joka kierros, jos mahdollista
1 power clean + 2 hang clean

merkkaa tulokset erilliseen treeniin

Circuit 30s./15s.
3 kierrosta
Rengassoutu
Mittarimato
Vuorikiipeilijä askelluksella
Punnerrus tempo 4-1-1

AMRAP 9

10 Front Squat 42,5/30
5 Push Press 42,5/30kg
20/15 Calories Bike

A,
Every 5 mins for 15 mins do:
8 Front Squats, 61/43kg
16 Box Jumps, 60/50cm
24/20 echo Bike Calories
16 Burpees
8 Push Press, 61/43kg

Goal is to have a sustained effort throughout and finish each round in a similar time.

B,
For distance:
Monostructural Cardio: 1x 25 mins
Post Recovery:
Bike, Row, or Ride at a Recovery pace till the clock hits 25 min

500m row
1x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
clean

---

clean 6 set find daily max

6x every 2min

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EMOM 10
O: 40 DU's + ME unbroken t2b
E: rest

A: Back squat 5rm
B: Power clean 5x2
C: Dips
D: KB/DB sea saw press
E: Assisted strict pull ups
F: Seated rows
G: OH straight bar triceps extensions

EMOM for 4 rounds
1) Alternating KB swing snatch
2) MB over shoulder
3) Ring row
4) Rest

A,
Back Squat 1x2

Use the heaviest weight you can for the set.

15 mins to build up to a heavy set of 2 (80-85%).

B,
4 rounds for quality of:
Jump Rope, 1 min
Handstand Walk, 2 mins
Sandbag Ground-to-Box, pick load, 3 mins

Handstand Walk / Hold Practice

Goal: Complete at an RPE of 6-7/10. Treat this as a "skill" day with some fun sandbag work tossed in the mix. Load should be moderate on the sandbag allowing for steady movement. If possible, alterntate reps with a partner on the sandbag.

7 x 5