Power Clean

a) EMOM 5:

• 1 Power Clean (1s pause in catch) @70-75%

-Rest 2min-

b) EMOM 5:

• 1 Power Clean @75-80%

-Rest 2min-

c) EMOM Until days heavy:

• 1 Power Clean

Clean Pull

• 3x1 @120%

Metcon

A) Practice SB Clean to SB Squat Transition for 5-10min (ota videolle perkule)

B1) 3x 3min on/2min Off:

• 10 SB Squat (heavyish)
• AMRAP: Assault run

B2) 3x 3min on/2min Off:

• 2 Rope Climb (1legless)
• 20m HSW
• AMRAP: DU

Accessories

a) Core

4x superset:

• 10 Strict T2B (jarruttava alas)
• 5-10 Ab Wheel Rollout // 15-20 V-Up *Rest as needed between rounds

b) Bodaus

3-4x For Quality (optional)

• 10/10 DB Bicep Curl
• 10-15 DB Lateral Raise
• 1 Set of Parallette Push Up

Peruskunto-EMOM
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LÄMMITTELY
12-15min AMRAP
45s ergo (vaihtuva)
5+5 yhden jalan maastaveto kahvakuulalla
5+5 askelkyykky taakse ristiin
10 Arnold press maassa istuen (kevyt)
5-10 rengassoutu
5-10 istumaannousu
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HARJOITUS (Peruskestävyys, 60-70%/HRmax)

EMOM 30
1. soutu
2. 5-10 maastaveto kahvakuulilla + 5-10 istumaannousu
3. pyörä
4. 5-10 rengassoutu + 5-10 thruster käsipainoilla
5. 45s hiihto
6. lepo

Harjoitus on EMOM- harjoitus, eli 30min ajan liikkeitä suoritetaan järjestyksessä aina alkavalla minuutilla. Ergoihin voit valita kalorimäärän (esim 8-12) tai vaan suorittaa noin 45s ajan. Jätä hieman aikaa siirtymille. Kohdissa 2 ja 5 voit valita, teetkö liikeparia koko minuutin (valitse tällöin matalampi toistomäärä) vai kerran läpi (korkeampi toistomäärä).
Harjoitus on peruskestävyysharjoitus, joten älä ota stressiä kuormista tai toistomääristä

EMOM 40

1. Kb lunges
2. Pull ups
3. Front rack carry
4. Box jumps
5. Db bench press
6. Russian twist
7. Kb swing
8. Erg machine

3min AMRAP 2x

6 one arm db snatch
12 burbee

Molempien amrappien jälkeen 3min palauttava soutu

6x4 bench press

Clean & Jerk

A) 2024 Semifinals Complex:
In 15min Find Days Heavy:

• 3 cleans
• 2 front squats
• 1 jerk

*ei saa tiputtaa tankoa välissä

B) Back Off Sets:

E2MOM X6-8:

• 2 Squat Clean + 1 Split Jerk *DnG *2RIR. Tekniikka edellä

Front Squat

2 Waves Of 3-2-1:

1st Wave:

• 3 Reps @75%
• 2 Reps @80%
• 1 Rep @85%

2nd Wave:

• 3 @80%
• 2 @85% -1 @90%

*rest 2-3min between sets

Engine

32min On Echo Bike (PK+)

On 4, 8, 12 and 16 complete:
- 8 SHSPU + 16 TTB + 1-2 LLRC

On min 20, 24, 28 and 32 complete:

- 8 KHSPU + 16 V-ups + 2 RC’s

A)
Single arm press
3x 8/8 @heavy
+ 1x max rep @80%

12 double KB Romanian deadlift after each set

B)
In every 3’ x 4 rounds
10 double KB thruster
8 double KB push press
max rep American swing

C)
2 rounds
30” weighted hollow hold
10/10 single arm front rack march

For time

• 200/250-meter row
• 25-foot handstand walk
• 10 dumbbell box step-overs
• 25-foot handstand walk

Stimulus and Strategy

Today’s workout is meant to be lower volume while keeping the intensity high in preparation for those doing a Hero workout or Murph on Monday. Use options that allow you to complete about 4 rounds. Athletes who want to push the pace could certainly complete around 6 rounds. Work hard today and have fun.

Complete 100 pull ups, 200 push ups & 300 squats, either in chipper style or in X rounds.

Section duration: 40 mins

Rep/Interval Scheme: 60s Work/ 20s Rest, 30 Rounds (3 Circuits)
Zone 1

5s Rest, Repeat
5x
DB Thrusters

Zone 2

RPE 9+
Run

Zone 3

Switch every 10m
KB Mixed Load Carry (High)

Zone 4

Speed Skaters

Zone 5

RPE 9
SkiErg

Zone 6

Dumbel rises

Zone 7

Sandbag Reverse Lunge

Zone 8

Switch every 10 reps
High Side Plank Hip Raises

Zone 9

5s Rest, Repeat
5x
DB Bent Over Rows

Zone 10

Cross Body Climbers