EMOM20
1: 10-15 sideplank clamshell
2: 10-15 sideplank clamshell
3: 8-10 split stance DL
4: 8-10 split stance DL
5: 30-40s plank + hip rotations

5 x EMOM3, rest 1min in between:
3 power clean
3 front squat
3 push jerk

Jos liikkeet eivät ole vielä kovin tuttuja, voit myös päättää keskittyä esim. rinnallevetoon ja tehdä muita liikkeitä vähemmän toistoja, esim: 3 clean - 2 squat - 1 jerk tai tasaisesti 2-2-2.

HUOM! Molemmat versiot päivän treenistä voit tehdä kaikilla tunneilla.

Core 3 mins / 2 mins rest x 5:
Plank

Front Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Back Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Power snatch

EMOM 4 (0:30 AMRAP / 0:30 Rest)
Power snatches @ 65%1RM Snatch

– Each minute is a 30-sec AMRAP of Power snatches @ 65% (B1) or 75% (B2) 1RM snatch, followed by 30-sec rest
– Fast singles. Don’t sacrifice technique to get 1-2 more reps. Stay consistent.

“Tabata Barbell”
• Tabata Deadlift 185/125#
• 1 min Rest
• Tabata Hang Power Clean 135/95#
• 1 min Rest
• Tabata Front Squat 85/55#
• 1 min Rest
• Tabata Push Press 65/45#
A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. All movements start from the floor. Goal: exceed 275 total reps. To achieve this, you must average 9 reps per 20 seconds.

For time

• 21 single-arm dumbbell shoulder-to-overheads, right arm
• 21 toes-to-bars
• 21 single-arm dumbbell shoulder-to-overheads, left arm
• 21 gymnastics-style kipping pull-ups
• 15 single-arm dumbbell shoulder-to-overheads, right arm
• 15 toes-to-bars
• 15 single-arm dumbbell shoulder-to-overheads, left arm
• 15 gymnastics-style kipping pull-ups
• 9 single-arm dumbbell shoulder-to-overheads, right arm
• 9 toes-to-bars
• 9 single-arm dumbbell shoulder-to-overheads, left arm
• 9 gymnastics-style kipping pull-ups

4 rounds for time:
• 5 Bar Muscle-up
• 10 Devils Press 35/25#
For the Devils Press use two dumbbells each weighing 35 lbs for men and 25 lbs for women. Goal: 8 min.