20min emom

10 cal echo bike 90% effort. Loppu aika lepoa

5min air dyne
5min ski
5min row
10min bike erg
5min ski
10bike erg
5min row
10min bike erg
5min ski

Pace 10-15cal/min

Tempaustekniikkaa

Etsi päivän raskas paino kompleksiin:

1 raaka tempaus
1 tempaus kyykkyyn riipusta
1 valakyykky

• Perään - Ota 10-20% painosta pois ja tee:

EMOM8
1 raaka tempaus + 1 valakyykky

5 rounds

250/220 row
10 burbee
10 kb swing

Barbell overhead press
Dead stop

• 3min.: Row/Bike/Run

• 2 rds:
  9 squat
  7 Ring row
  5 Push up

• 2 rds:
  5 Deadlift
  5 Muscle snatch
  5 OHS

• 2 rds:
  10 Kipping swing
  5 Hang Squat snatch

• Mobility...

• Work on: MU / Snatch

Back squat 7 x 3

Amrap 20
40 cal bike erg
30 dumbell clean and jerk 24kg
20 ttb
10 strict hspu

50 cal echo bike
50 snatch 50 kg
50 cal row
50 c&j 50 kg
50 cal bike erg
50 pullup
50 cal ski
50 DL 50 kg

3 min du practice
then 3 rounds of
5 dbl kb z press
20s. wall facing hs hold
10 banded dead bug

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push jerk
4x every 3 min
6 reps, add 2-5kg per set to last week