EMOM 12

1 min : 5 - 8 Strict C2B
2 min : 15/12 calories Ski
3 min : 0:20 L-Sit Hold

Every minute on the minute

• Odd: 10 push up
• Even: 10 walking lunges

Joka alkava min 4 kierrosta

*1-2 x köysikiipeily tai kolme laskeutumista
*10 wall ball
*10-20 DU / SU

16 minute AMRAP

11 Hang Power Cleans @ 35kg
11 Bumpers
11 Thrusters @ 35kg
11 Pick-ups

2 minute silence on the 11th minute

Lämmittely ja mobility

Painonnosto kepillä

30s työ 30s lepo 3 kierrosta
Pallo olan yli
Burpee
Selän ojennus

Loppuvenyttelyt

5 Sets:
Set #1 - 60% of estimated 1RM Power Snatch
Set #2 - 64%
Set #3 - 68%
Set #4 - 72%
Set #5 - 72-75%

Every minute on the minute

• Odd: 10 push up
• Even: 30 single unders

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

Metcon(12)
50 box jumps/step ups 24/20
30 mb sit ups 20/14
10 frog jump burpees

Metcon-comp(12)
50 box jumps 24/20
30 ttb
10 burpee bar mu

afterburner
choose one:
40 cal row or airdyne
100 rope slams
100 double unders/300 singles

Finisher
1 min side plank per
stretch and roll

For Time:
21-15-9
Power Snatch @40/30kg
Push Up
TC:10'