Bench press 10x2
kakkosia nousevilla

12' EMOM
1: 3 deadlift @rpe 7
2: 5/5 alt. ttb
"3: 20-30"" plank hold"

3 Rounds @ 2/1-2/1 RIR

8-12/side GHD biceps curls
8-12 Barbell skull crushers*
8-12 Lu raises

• Use an EZ curl bar if available

Snatch

A) WU EMOM 5:

• 1 Muscle Snatch + 1 OHS + 1 Snatch Balance

B) Squat Snatch Waves
3 Waves E2MOM X9:

Set 1: 1.1.1 Snatch @70%
Set 2: 1.1 @75%
Set 3: 1 @80%

Set 4: 1.1.1 @75%
Set 5: 1.1 @80%
Set 6: 1 @85%

Set 7: 1.1.1 @80%
Set 8: 1.1 @85%
Set 9: 1 @90%

Back Squat

1: 5 Reps @75-80%
2: 4 Reps @80-85%
3: 3 Reps @85-90%
4-5: 2 Reps @days heavy

EMOM 12
40s on/20s off:

1) Echo Bike
2) Burpee Box Jump Over
3) Heavy DB Snatch @25-30kg

Accessories

4 Rounds For Quality:

• 15-20 Banded GHD Hip. ext.
• 10/10 Barbell Front Foot elevated reverse lunge (Front rack)

Deadlift

E3MOM X6:

Set 1-2: 8 Deadlift @Light
3-4: 6 DL @Mid
5-6: 4 DL @Heavyish

*Älä mee kovin raskaisiin. Menee paikat iha tukkoon muuten

Lower Body Strength

4x Superset:

• 8/8 Bulgarian Split Squat (2x DB)
• 60s Chinese Plank (kahden penkin välissä)

Gymnastics

EMOM 16:

1) 45s Ski (easy)
2) 1 Set of bMU
3) 45s Ski (easy)
4) 5-7 Wall Walk

Accessories
3-4x For Quality:

-10/10 KB Side bend
-20-30s Hanging L-Sit Hold
-20/20 Banded Russian Twist

GYMNASTICS

A) E90SEC x10
- ''X'' rMU

• Yritä saada alkuun vaikka muutama kakkonen ja sit ykkösiä. Katotaan paraneeko, kun lisätään vähän lepoa.

B) Ring Strength

EMOM 12:

1) 15-30s Ring Support Hold
2) 15-30s Ring Dip Hold
3) 15-30s Chin Over Bar Hold
4) Rest

METCON

6MIN AMRAP:

• 6 K. Hspu
• 8 Heavy DB Snatch @22.5kg/50lbs
• 12 T2B

Rest 3min
Into,

4MIN AMRAP:

• 4 S.Hspu
• 6 Heavy DB Snatch
• 8 T2B

ACCESSORIES

A) 3-4 ROUNDS FOR QUALITY:

• 20-30 GHD Hip Ext.
• 45-60s SB Bearhug Hold.

B) BODAUSTA 3-4 ROUNDS FOR FUN:

• 10-20 Banded Rear Delt Fly (Video alapuolella)
• 10-20 Barbell Bicep Curl
• 10-15 Ring Row (Feet Elevated)

6 rounds of

2 hang power clean
2 Front squats

Warm-up
5:00 Echo Bike increasing pace (easy to moderate)
+
2 Rounds
8/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Inchworms
8 Scapular pull-ups
+
2 rounds
8 Handstand shoulder shrugs
8 Tension swings
4/side KB windmills
+
Build to workout weight on the power snatch
* 1-2 Rounds of toes-to-bars prep:
8 Supine hollow hold w/ double leg extensions overhead
8 Standing straight arm lat pull-downs
4 TTB timing drill (open, jump, pull & snap to bar)
4 Tension swings + 4 Kipping knee raises
+
EMOM 6 @ increasing pace
1) 12/8 (cal) Echo bike
2) 4-8 Toes-to-bars + 1 Power snatch @ workout weight

AMRAP 8

Handstand walk for distance*
* If you get to 200m you are done

4 rounds

3-10 strict pull-up/low bar pull-up
3-10 strict ring dip/banded ring dip