Korota pienin stepein maksimiin.

Pick a number of box jumps to do for EMOM10

A,
Tempo Clean & Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec lowering to the hang then GO! Regular tempo on the split jerk

B,
Every 4 mins for 20 mins do:
11 Box Jump Overs, 60/50cm
9 Bar Facing Burpees
7 Front Squats, 61/43kg
5 Muscle-ups

C,
4 rounds for quality of:
Kettlebell Farmers Hold, pick load, 20 secs
Double Kettlebell Front Rack Hold, pick load, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs
Rest 1 min

110 min

1.Aerobic work
For 75 min / 6 rounds:
10 min bike/run/row
5 strict pull ups
10 push ups
5 strict TTB

HR 129/159

2.Strength
A. Tabata shoulder press - 8 x 11 x 10 kg

B. 3 sets:
12 side lat. raise - 4 kg
10 bicep curls - 10 kg
8 high cable pulley - 12.5 kg

C. 3 sets:
12 bicep curls - 15 kg
15 v-up
15 pike leg raises
30 side heel touches

110 min
Warm up for 40 min

1.Metcon
Winter war karsintalaji 1
For time:
9-15-21-27 thruster @ 30 kg
27-21-15-9 TTB
Time: 11.18

2.Strength
A. 4 sets:
3 bench press - 40 45 45 45
3+3 medball push throw

B. 3 sets:
12 DB press w/rotation - 20 20 20 lbs
12 bicep curls - 20 20 20 lbs
20 hollow rock

10min amrap:

• kahvakuularinnalleveto & työntö vuorokäsin väliheilautuksella

Kuulan paino kommenttiin.

AMRAP 7:

25 DU
10 burpees

• 5 min rest into part D3 -

E3MOM 5
5 Back squats (70-75%)

For Time:
9 Ring Muscle-Ups
18 Dumbbell Squat Snatches (70/50)
7 Ring Muscle-Ups
14 Dumbbell Squat Snatches (70/50)
5 Ring Muscle-Ups
10 Dumbbell Squat Snatches (70/50)

Kilos: 30/22.5

4 Sets of 6
Rest 2 minutes between sets. This is our third of four iterations in this sequence.