For time

• 200-meter row
• 30-second plank hold
• 400-meter row
• 1-minute plank hold
• 600-meter row
• 1.5-minute plank hold
• 800-meter row
• 2-minute plank hold
• 1,000-meter row
• 2.5-minute plank hold

Paikkojen availut 5 min

Warm-up 00:30 / 00:30 x 9
1) Snatch lift-off
2) Hang muscle Snatch / Hang power snatch / Hang squat snatch
3) Press btn (snatch grip) / FS /Snatch balance

EMOM 9 min (light to mod):
4 sets: 3 Power snatch
1 set rest
4 sets: 2 Squat snatch

Every 2,5 mins x 5 (mod to heavy):
1 Squat snatch (merkkaa painot)

For Time:
5 RNDS:
3 snatch (42,5 kg)
3 burpee over bar

A: Bench Press 5-5-5+
B: Pull ups 3xMax
C: Incline db Bench Press 4set
D: Leg extensions 3set
E: OH triceps Cable extensions 3set

Warm up:
10min: 1:00 -:40 -:30s row/echo
10 banded good morning
10 banded oh press
10/10 lateral banded step
5 inchworm
5+5 spider stretch

1) e2:30 x5
12 alt. Seated db press
10 d-db romanian deadlift

2) 15min:
20 american swing
10 kb goblet squat
20 mountain climber
10 push up

For Time
2,000 meter Row

At 1-minute mark, begin:
Death by KB swings (24/16 kg)

With a running clock start the row. At the 1-minute mark get off the rower and do one kb swing, then resume rowing until the 2-minute mark. Do two kb swings, row until the 3-minute mark, do three kb swings, etc. until the 2K row is complete – or until you can no longer continue.

PUSH PRESS + JERK

Every 3min x4
2 push press + 2 jerk
5 pull ups after Every set

• kevyehkö paino
• tatsia jerkkiin

Week 10/16: Inverted Juggernaut Method
Back Squat
• 1 set of 2 reps at 65% NT1RM
• 1 set of 2 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM

Käsinkävely

Snatch

A) Build Up Tp Days Heavy

• 3 RM Power Snatch

B) E3MOM X4-5

• 3 Power Snatch + 3 Low Hang Power Snatch
• 3 High Hang Power Snatch

*TnG
*Find Days Heavy

C) Snatch Pull

• 3x3 @110%

Metcon

EMOM 20

1: 20 GHD
2: 12 Cal Echo
3: 10 DB Hang Clean + AMRAP: bMU (2x35lbs)
4 Rest

Accessories

4 Rounds For Quality:

• 20/20m Mixed Rack KB Carry (farmer + oh)
• 10-15 Heavy KB Swing
• 10/10 KB Side Bend

50 Ring row
- nämä pitää olla haastavia, joten käytä boksia/ penkkiä jalkojen alla tarvittaessa. Saa jakaa miten haluaa, mutta valmiiksi afap.

EMOM 10
10 x 6 sec chin over the bar hold