10 min E2MOM:
• 1 Clean Pull
• 2 Hang Squat Cleans
• 1 Split Jerk

E45s x12:
a) 10-15 deadlift
b) 5-10 no-jump burpee
c) rest

Target: Work ~30s / interval.

Emom 30 min (6 rounds)

1. 8-16 x lunges
2. 8-12 Single arm row x 2
3. 8-16 hip thrust
4. 8-20 push ups
5. 20-40 sit ups (or other core variation)

Change rhythm in last 1-2 rounds (pause/hold, negative, pump...)

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

Tempausta erilaisina aaltoina 35kiloon saakka, kaikki nostot tais jopa onnistua ja kyykkyyn! 🥳

Rivesettejä aaltona 49kiloon saakka.

Raakarive + työntöjä eri setteinä aaltoina 49 kiloon saakka.

Alkulämppänä purettiin myyjäisiä ja aallot sitte tunnin rykäyksenä. Pikkusen paino talkoilut ja elämä, mutta tulipa tehtyä! 🤩

For time

• Bike 10,000 meters

5 rounds for time of

• 20 wall-ball shots
• 10 med-ball weighted pull-ups

♀ 14-lb ball to 11-ft target, same ball for pull-ups
♂ 20-lb ball to 12-ft target, same ball for pull-ups

5:00 Cardio

3 rounds

3 Hang Power Snatch
3 SN Grip Press
3 OHS
3 Back Squat
5 GM

Press

A) Strict Press 4x5 (Tempo 2sec down)
*rest 2min between sets

B) Bench Press 4x5 (1s pause bottom) 1-2RIR
*rest 2min between sets

Strength Push & Pull

A) Build to days heavy 3RM Strict Pull Up
*between each set: 10-15 Ring Push Up

B) E3MOM: 3x10 Feet Elevated Ring Row
*between each set: 15-20 Push Up

Metcon

3-3-3-3 min AMRAP / Rest 1:30 min

• 25 GHD
• 15 Cal Ski erg +AMRAP: Max Reps SB Clean @50kg

Accessory

A) 4x For Quality:

• 10-15 Strict T2B
• 10/10 KB Side Bend
• 30-45s/side Sideplank banded row

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min