EMOM10
1 power snatch = raaka tempaus
*Joka alkava minuutti 1 toisto
*Voit edetä nousevin painoin, mutta fokus tekniikassa ja räjähtävyydessä

50 min
1.Aerobic work
A. 10 min crosstrainer + 10 min row + 10 min ski erg + 10 min row + 10 min ski erg
131/146

3 rounds:
1x Inchworm complex
(each rep: 5 push-ups, 10 scapula push-ups, 10 sec extended plank hold
5x piké to hollow handstand drill
+
TGU 5x3/ each arm

4 x 12

5 kierrosta aikaa vastaan:

• 30cal BikeErg
• 10 thruster (N 30kg / M 40kg)
• 30cal SkiErg
• 10 thruster (N 30kg / M 40kg)

Tarvittaessa skaalaus niin, että pystyt tekemään kaikki thrusterit UNBROKEN.

40 min
1.Aerobic work for 40 min
10 min row + 10 min crosstrainer + 10 min ski erg + 10 min crosstrainer
129/148

Iltapäivällä lihashuolto JH 60 min

Illalla Jacked gymnastics mobility workout

3 rounds:
- 20 hollow rocks
- 20 arch rocks

Complete:
- 2 x 10 kip swings
- 2 x 10 kip swings with re-grip
- 3 x (5 kip swings + 5 bottom half straight leg toes to bar + 3 kip swings + 3 bottom half straight leg toes to bar)
- 10 x 1 glide to arch
- 10 x 1 glide to hips to bar
- 10 x 1 glide kip*Your text here...*

10 Minutes of Deadlifts
85% of max
3 Reps Per Min, Every Minute

10 Rounds (30 Reps)

10@#135

then...

Glute Ham Raises
3 Sets, 5 Reps

RestDay!

1. Power Snatch
   (70%/2)3

2. Snatch Pull
   (90%/2)3

3. Back Squat
   (75%/2)4

4. Conditioning
   AMRAP 8:
   10 Toes to Bar
   10 Burpees