liikeparina sivukyykky.

1 × 10@60%
2 × 6@70%
3 × 4@80%

Go every 3:00

Front squat 3x6 reps

2min on - 1min off x3:
3-6-9-12...
Thruster
jumping pull up

Treenin flow: Jatka siitä, mihin jäit edellisellä intervallilla.

HUOM! Tämän voi tehdä myös WOD-tunnin mukana!

10 min Alternating EMOM:
Even Min:
• 12/10 Row calories
Odd Min:
• Max Burpees over Rower
Start by completing a 12-calorie row for men, 10-calorie row for women within the first minute, rest in remaining time. Then in the next minute, complete as many lateral burpees over the rower as possible. Repeat this until 10 minutes is up. Score is total number of burpees over rower. Goal: 60

5 sets of 12, 10, 8, 8, 6 reps:
• Bench Press
• Bent-over Dumbbell Row
Weight: 50%, 55%, 60%, 65%, 70% of 1RMs. Use 2 dumbbells for the rows. Rest 2 min between sets.

Dumbell weights in the comments.

AMRAP 12
12 Alt. DB Snatch @15kg
12 Wall Ball @6kg
12 Push-ups
12 Front Squats @35kg

10-15min hölkkä

1x 5min juoksu 1min kävely
1x 10min juoksu 1min kävely
1x 15min juoksu 1min kävely

Edellä mainittu

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