A) Back Squat-work to heavy set of 6 in 10 min
B) Front Squat- 2x8 @ 70% of A
B) EMOM for 10 min
6 Wallballs 20/14 14/10
6 T2B

Tempaus 2x5

Max strict Hspu
bMu Knees up technic and max reps

50 shoulder tap
Hs Walk practise

Harjoittele oma valintaista taitoa

-Käsilläseisonta
-HSPU
-Kipit (T2B, leuka, C2B, MUt)
-Köysikiipeilyä

Warm-up

BikeErg warm-up
3:00 @ 50-60%FTP20 (easy)
+
Each minute, progressively harder:
1:00 @ 60% FTP20
1:00 @ 70% FTP20
1:00 @ 80% FTP20
1:00 @ 90% FTP20
1:00 @ 100% FTP20
+
3 Rounds
0:20 @ 100% MAP5 (hard)
0:40 @ 50% FTP20 (easy)
+
1:00 @ 50-60% FTP20 (easy)

30 mins
6 min Moderate pace

1 min rest

1 min sprint

1 min easy Pace

5 min Moderate Pace

50 sec rest

50 sec sprint

50 sec easy pace

4 min Moderate pace

40 sec rest

40 sec Sprint

40 sec easy

3 min Moderate pace

30 sec rest

30 sec Sprint

30 sec easy

2 min Moderate pace

20 sec rest

20 sec Sprint

20 sec easy pace

1 min Moderate pace

10 sec rest

10 sec Sprint

10 sec easy

EMOM 10

1 x Power snatch with pause on power position + 1 x Overhead Squat

A: 12min emom:
2x Snatch @ 60%
B: For time:
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* 60/40kg
*All reps must be unbroken

Eka lattiasta, loput 5 cm irti

EMOM 10 mins
5 Snatch Push press
5 hang Snatch High Pull

for time : 30 Strict TTB