EMOM x10

1) 8-12 bar over burbee
2) 5 power clean

Every 90s x 8:

2 laps run + 1 clean anyhow 100/70

Nosta nopeasti juoksun jälkeen, mutta keskity tekniikkaan hengästyneenäkin. GO HEAVY! Tulos on yhteenlaskettu aika.

For time :

Row 750/700m
40 Sit Ups
10 Push Press 50/35kg
30 Sit Ups
10 Push Press 50/35kg
20 Sit Ups
10 Push Press 50/35kg

For time :

12-9-6
Bar over burpee
Squat Snatch 40/30kg
...into 400m run

TC 7

10 push press
10 lunges

60/40kg

For time:

21 - 15 - 9 kipping HSPU
3 - 2 - 1 laps run inside

20 Minutes Quality:

Dumbbell Row 7 + 7
Toes to Post 15
Power Clean + Push Press + Back Squat + Split Jerk Behind Neck. Climbing @ BW
Side Crunches 10 + 10 w/ KB

Omatoimi:

Käsipaino soutu penkkiä tai boksi vasten.
Tanko komleksi, nouse kehonpainoon.

8 min keskivartaloa

15 puolilinkkari
30s + 30s sivulankku kierrolla

Katso linkki

Valitse oma itsellesi sopiva kategoria (RX, skaalattu, ikäluokat)

3+1X5 Touch & Go Snatches (full)

–3 sets to work to a 5rm (see note for explanation of +1),

rest 90 sec.

Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar