AMRAP 40’

500m run

20m Burpee broad jumps
20 Wallballs
200m Ski sprint

500m run

10 Box jump overs
10 cal echobike
20 Russian kb swings

500m run

1 length heavy Sled pull
20m Sandbag lunges
40m heavy Farmer’s carry

AMRAP 16
5 Hang power cleans 35/25
5 Shoulder to overhead
5 Burpee over bar

Barbell prep

2 Sets @ increase load each set (start w/ empty barbell)
3 Clean pulls
3 Hang power cleans
3 Strict presses
3 Front squats
3 Push presses
3 Thrusters

C&J
8 x 1 min
Max reps Rive+Työntö 2 kb
30 sek huili kierrosten välissä

EMOM 24
10 Thruster
10 Rive+Työntö (5+5)
10 Burpee

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
0:30 hang from a bar w/ ribs locked down (chin up grip)
1:00/side Front Rack mobility drill
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise
(use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)

6 min on, 2 min off for 5 sets:
40/30 cal row, ski or bike
20 med ball cleans 9/6 kg
10 pull ups
8 push jerks 35/25 kg

Power Clean

A) E3MOM X3-4 (WU)

• 3 Clean Pull + 3 High Hang PC + 3 Straight Leg Box Jump (Build Up)

B) E90SEC X6-9:

• 3 TnG PC *Build to Days Heavy

C) Clean Pull 4x2 @110-120%
*Rest 2-3min between

Jerk

A) 4x5 Split Chaos Press (Link)
*Laita mielummin kahvakuulat kumppareiden päätyihin. Videolla platet, mutta ne saattanee osuu maahan.

B1) E3MOM X3:
- 3 Split Jerk (2s Pause in Catch)
*1-2 toiston vara

B2) E2MOM X3:
- 2 Split Jerk (2s Pause in Catch)
*1-2 toiston vara

B3) EMOM X3-5:
- 1 Split Jerk (Ei pause)
*saa kokeilla raskastakin, jos fiilis on
*Tee blockeilta jos mahollista. Kolmoset ja kakkoset drop and go.

METCON

For Time:
30-25-20-15-10

• Cal Row
• T2B

Jog 75 minutes @ HR zone 2-3

tempo snatch pull + tempo muscle snatch practice

tempo power snatch + power snatch 10x1, 1' rest, moderate pace

E3.30M x 4
12-16 wall ball @9/6kg
40-50 DU
8-10 line over burpee

RPE 3.5-4

Skaalaukset: wall ball->paino du->reps minin 20->su line over burpee->reps

Huom! Jokaisen intervallin jälkeen täytyy jäädä vähintään 60s lepoa. Skaalaa oman tason mukaan huomioiden RPE.