Assault bikellä MAX EFFORT joka vedolla ihan täysiä niin nopeesti ku menee.
E2MOM 20cal 5 vetoa

Snatch & clean and jerk

A) Snatch EMOM 10:
Power snatch + hang power snatch @ 68%

B) Clean and jerk EMOM 10:
2 x (Power clean & jerk) @ 68%

C) Back squat EMOM 10:
2 back squats @ 60%

D) Accessory:
3x
30 Russian twists
20 Slow knee tucks

Bonus:
6 x 10 Banded CTB pull-ups

Reverse hyper, 4 x 15

Sandbag goodmorning, 3 x 12

Eilinen/Kuntoharjoitus

1 block run
200 S.U.
1 block run
300 S.U.
1 block run

145 min
Warm up for 15 min

1.MU
- Drills
- MU 15 x 1

2.KCTB
- Every 90 s. x 6: 7 KCTB
- Easy bike between sets

3.Conditioning
EMOM32:
1) 14 cal ski
2) 14 cal kow
3) 14 cal bike
4) rest

4.Accessory
20 reps/movement x 2 rounds:
Band pull aparts
Bicep curls w/bent barbell
Y-lift
T-lift

Lämpö:

EMOM 10

Even :3 x muscle Snatch
Odd : 5 push ups + 7 sit ups

Jerk Balance

5 x 3@30-40%

Tempaus samoille jaloille, levypaino jalkojen välissä

5 x 2 x 50-70%

Tempaus, ponnistaen levypainoille

5 x 2 x 70-80%

Etukyykky 5x5x65%

Rest day
60 min massage

AMRAP 15 min

15/12 cal row
10 WB
30 DU

15/12 cal row
20 WB
30 DU

15/12 cal row
30 WB
30 DU
...

ADD 10 WB each round

40 min
60 s run/60 s walk
5.9 km

• Handstand push-up ladder
• Rest 3 minutes
• Dip ladder
• Rest 3 minutes
• Push-up ladder

For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed