Training day 1

1) 5x5 reps strict hanging knee raises
-Focus on bringing the knees above the hips.
-Return the feet below the body in a controlled

2) 3x20 reps AbMat sit-ups
-Butterfly the feet together.
-Focus on performing strict reps with minimal involvement from the arms.

3) 4x8 reps kip swings
-Focus on performing the movement by opening and closing the shoulders, not the legs. The legs are just along for the ride.

4) 100 banded pull-aparts
- Use a thin band

Front squat

6 to 8 x 3 @ 78-82%, go every 2:00-2:30

** Power snatch**

EMOM 4 (0:30 AMRAP / 0:30 Rest)
Power snatches @ 75%1RM Snatch

– Each minute is a 30-sec AMRAP of Power snatches @ 65% (B1) or 75% (B2) 1RM snatch, followed by 30-sec rest
– Fast singles. Don’t sacrifice technique to get 1-2 more reps. Stay consistent.

5@50%, 3@60%, 2@70%, 1@80% - 100+% - find your 1RM of the day! rest btw sets 2-3min - varmistajat sivuilla

100 cal rodd
90 wall balls 9/6
80 lat burp over stång
70 front squat 50/35
60 pullups
50 cleans 50/35
40 partner situps
30 axel press 50/35
20 thrusters 50/35 kg
10 wall walks

1. Bike erg
2. Squat clean
3. Push jerk
4. Ring row
5. Box jump
6. Mobility

EMOM9
1: sled push
2: 20 russian twist
3: 30-45s hollow hold

EMOM9
1: princess squats
2: 20 hanging crossing leg raises
3: 30-45s plank hold

superset, 5x
8/8 russian twist
5/5 KB windmill

frontsquat 3x5 @rpe 7

EMOM 40

1: 45s Erg (Z2)
2: 12 C2B + 20-30 Heavy/Drag Rope DU
3: 5-8 SB Clean
4: 15m HSW
5: Rest

STRENGTH & SKILL
Toes to bar

3 Rounds for quality
1 - 10-15 Seated pike compression
2 - 5 Scap pull-up + 5-10" active hang
3 - 4-6 Incline toes to rig
4 - 10 Kipping swing

WOD
2 Sets
3 Rounds
12/9 Calories machine
9 Inverted barbell row
6 Hand release push-up
- Rest 3:00 between the sets -

Rx+: 15/12 Cal, 12 Inverted barbell row, 9 HRPU
Time cap: 6 minutes/set

ACCESSORY
2-3 Sets
10/10 Dumbbell Powell raise