10 min emom

Power clean + front squat + push jerk

For time:

2-minute handstand hold
Row 500 m
2-minute plank hold
Row 500 m
2-minute support on rings
Row 500 m

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

WRK(25)
WRK 4:00-REST 1:00 min x5
5 dumbbell or kettlebell high pulls
10 body builders w/dumbbell hopover
100m run

Finisher
100 flutter kicks
1:00 samson stretch

5 kierrosta aikaa vastaan:

• 20cal BikeErg
• 10/10 landmine press
• 20cal SkiErg
• 10/10 tgu-istumaannousu
• 20cal BikeErg
• 10 swingi (ven.) raskas
• 20cal SkiErg
• 10 selänojennus selkäpenkissä lisäpainolla

Käytetyt painot kommenttiin.

Eilinen/Lepo

mobility

Total workouts of the week 12 hours, x 6
Week 3/3

Strength & conditioning
Metcon x 3
Aer x -
BB x 2
Squat - 4225 kg

Gymnastics
MU - 60
BMU - 15
BFLY - 70
BCTB - 65
HSW - 10

Recovery
Sleep 2/7
Avg. 22:45
Avg. 7 h 35 min
EA. 42 kcal/FFM

Snatch 8x2 @80%

Every 2 min hang power clean

5-5-5-3-3-3

70-80%

10, 8, 6, 4, 2, 4, 6, 8, 10 reps of Shoulder press