8 x AMRAP2

2min rest between amraps

A) 10 power clean @70/50kg remaining time burpee over the bar

B) 18/13 cal row/bike
Remaining time T2B/T2R/knee raises

RPE 4.5

Huom!

Treenin idea on liikkua reippaalla intensiteetillä, mutta tavoitteena ylläpitää vauhti treenin loppuun asti. Remaining time liikkeisiin pitää jäädä vähintään 45s aikaa. Skaalaa PC painoa/soudun kaloreita tarvittaessa.

2+2 turkish get-ups
5 negative pull-ups (tempo 5 sec down)
12-15 banded triceps
1:00 chinese plank hold

*rest as needed between movements

Alternating between shoulder press & bent over row

5 Rounds x Every 2:00

4 Shoulder Press 75%+
6-8 Bent Over Row

Deadlift

• 3 Reps @85%

*rest 2min

• 3 Reps @90%

*rest 3min

• Max Reps @75%

Front Squat

E3MOM X5:

• 4 FS (1-2 RIR)

Accessories

A) 3x Superset

• 45/45s Copenhagen Plank
• 45-60s SB Bearhug Hold *rest 3min between rounds

B) 3-4 Rounds For Quality:

• 20-30m Backwards Sled Drag
• 15/15 Calf Raise
• 45-60s Spanish Squat Hold

For time

• 30 alternating dumbbell snatches
• 30 burpee pull-ups

Set the pull-up bar 6 inches above your reach.
- ♀ 35 lb
- ♂ 50 lb

A,
2 Position Pause Power Snatch + 2 Position Pause Squat Snatch
(5-6 sets 1+1)

B, Complex:
Power Snatch with Slow Eccentric + Squat Snatch
(5-6 sets 1+1)

HSPU / TTB prep

2 Rounds
0:10 Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
0:10-0:15 Bent leg tripod headstand away from wall
3 Tuck tripod headstand kip extensions to handstand (against the wall)
3 Tuck tripod headstand kip extensions to handstand (away from the wall)
+
2 Rounds
Kipping Toes-to-Bar complex:
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars

EMOM 5:
1 Power Snatch @80-85%

WOD- Liiga klo 15:00