Lattia penkki Pyramidi E3MOM

10 x
8 x
6 x
4 x
3 x

40%----> 70%
Kyynärpäät maahan hallitusti toistoissa.

Slow front squat (4 seconds down, 4 seconds up) 3x2

Field Conditioning
2 Mile Warmup Run

Followed By…

7 Sets (On the 3:00):
25 Yard Shuttle
50 Yard Shuttle
100 Yard Sprint

Run from 0 yard line to 25, and back. 50 yard line, back. 100 yards to finish. Each set is 250m total.

Conditioning
5 Round For Time:
200 Meter Wreck Bag Run (50/35)
50′ Handstand Walk
1 Round of “DT” (155/105)

1 Round of “DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Assault Bike Conditioning
Males: 27-24-21-18-15 Calories
Females: 24-21-18-15-12 Calories

Rest 1 Minute Between Each Set

Seated shoulder press 6x3

Hang Power Snatch
On the Minute x 3 – 3 Hang Power Snatches
On the Minute x 3 – 2 Hang Power Snatches
On the Minute x 3 – 1 Hang Power Snatch
Build throughout, finishing with a heavy single in the final minute of the EMOM.

“Daily Dozen”
AMRAP 12:
12 Barbell Facing Burpees
9 Power Snatches (115/80)
6 Bar Muscle-ups

Midline
4 Rounds:
500 Meter Row at 2k Pace
21 GHD Sit-ups
Rest 1:30 Between Rounds

3-Position Squat Snatch + Snatch Balance
5 Sets @ 65%

Power Snatch + Squat Snatch
1 Complex On the 1:30 x 7 Sets @ 80%

Pausing Snatch Pulls
5 Sets of 2 @ 98%
2 Seconds Pause at Knee

Back Squat
All Sets completed “On the 2:00”
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%

Conditioning
5 Rounds For Time:
5 Ring Muscle-ups
15 Thrusters (75/55)

B1: 250m Löp
B2: 20 Deadlift KBx2
vila 90sek
B3:250m Löp
B4: 15 KB Swing OH
vila 90sek
B5: 250m Löp
B6: 10 KBx2 Front Squat
vila 90 sek x 2 varv

PNL = Painonnostajan lenkki 25-30 min .
Kävelyä 5 min.,
Hidasta juoksua 5 min + reipasta juoksua 200m.,
Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
Kävely 200m + kova spurtti 30 m.,
Hidasta juoksua 5 min.,
Kävelyä 5 min

ja huoltoa 40 minuuttia

15 min AMRAP

OH Walking Lunges- 20m
Burpees- 10reps
Plank hold- 1min