4 x 15 penkkipunnerrus. Yritä löytää maksimi paino 15 toistolle.

3rnds

7* bench press
7* db row
7* db press
7* db fly
7* db fly on your back
10* ghd situp

30 MIN

• 20 Cals Erg
• 2,4,6,8.... Hang Power Cleans 2x17.5kg
• 4,8,12,16.... Situps
• 2,4,6,8.... Ring rows

24 Jumping Bar MU
every 6 stop and do 10 front squats @65lbs

A,
5 rounds for time of:
10 Alternating Front Rack Lunges@ 70/47kg
15 Pull-ups
10 Dumbbell Snatches, @32/22,5kg
15 Toes-to-bars

Goal: sub 15 mins

B,
4 rounds for quality of:
Reverse Sled Drag, pick load 15m
Alternating Bird Dog, 20 secs
L Lateral Sled Drag, pick load 15m
L T-Balance, 20 secs
R Lateral Sled Drag, pick load 15m
R T-Balance, 20 secs

A) NOTES
- Strength: This EMOM should be very challenging, but the variance between positions means you'll be recovered enough between each piece. Shorten the hold time if necessary.
- Metcon: Sustainable 20 min AMRAP today of a Run, Air Squats, Renegade Rows, and Single Arm Power Cleans. Try to keep split times within 10s of each other.
- Equipment: Medium weight.

B) WARMUP
10 Upward Dog to Downward Facing Dog + Toe Touch
10 Russian Baby Makers
10 Arms Overhead Goodmornings
10 Punters each
10 Arms Overhead Squats
30 Jumping Jacks

C) EMOM 12
Min 1: 30s Single Leg Reverse Plank R
Min 2: 30s SA Overhead Wall Sit R
Min 3: 30s Single Leg Reverse Plank L
Min 4: 30s SA Overhead Wall Sit L

D) AMRAP 20
200 Meter Run
15 Air Squats
10 Renegade Rows each
5 Single Arm Power Cleans each
– Goal: Sustainable pace, even splits.

• Alternatives for Run: 200 Meter Row 50 Double Unders or Penguin Taps 60 High Knees or KB March Total

E) LIZARD POSE
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C) EMOM 12
Min 1: 30s Single Leg Reverse Plank R
Min 2: 30s Wall Sit
Min 3: 30s Single Leg Reverse Plank L
Min 4: 30s Wall Sit

D) AMRAP 20
200 Meter Run
15 Air Squats
10/arm x Prone Shoulder Taps with a pause each rep (keep the feet closer together for increased challenge

• Alternatives for Run: 200 Meter Row 50 Double Unders or Penguin Taps 60 High Knees or KB March Total

E) LIZARD POSE
As above

40 sekuntia töitä ja 40 sekunti lepoa
3 kierrosta.

1. BURBEE
2. V-UPS
3. BOX JUMS 4.SWING KB (america)
4. PUSH-UPS
5. SLAMBALL
6. LEUAT
7. KYYKKY

For time

YGIG

50 t2b
50 snatch @60/40kg
50 t2b
50 bar over burpee

Tc 12min

Rest 5min

Into emom hang clean ladder

Work up to a heavy complex of

1 power snatch
+
1 hang squat snatch

Warmup
300x single unders
10x crab walk
10x monster walk
10x hip hinge
10x banded squat
10x clam shell
10x hip bridge
10x face pulls
10x banded pull aparts
10x banded underhand pull aparts
10x banded internal shoulder rotation
10x banded external shoulder rotation
10x scap pull-ups

Speed and Quickness
20:00 AMRAP
-100x Single unders
-2x 25m sandbag jog
-10x pushups
-2x 25m KB farmers carry
-10x box jump overs
-2x 25m sandbag jog
-10x sit-throughs
-2x 25m KB farmers carry
-10x transverse band twists
-2x 25m sandbag jog
-:30 heavy bag striking for speed
:30 rest between rounds

Smoker
-4x 100m sprints

Core
3 rounds
-15x sit-ups
-15x rev hypers
-15x leg levers
-15x back extensions
-10x hammer swings