3-4 Sets:
A. 60-90s Sorenson Hold
B. 30-60s Plate Pinch
C. 8-12 Single Legged RDL (Each Leg)

*Repeat from 7.9.22
*Aim To Beat Previous Scores  

EMOM 8

1-3 Strict ring muscle ups

Intent. Work on your ring muscle up capacity by improving your strict muscle up strength. You can slow down the descent to build control and to get more out of each set (especially if doing 1 rep/minute).
Movement options. Seated muscle-up → Kipping ring muscle-up → Continue to work on the drills from the prep part

TBA lajin julkistuksen jälkeen

For Time:
21 Front Squats (165/115)
42 Single Arm Alternating DB Snatches (50/35)
800m Run
15 Front Squats (165/115)
30 Single Arm Alternating DB Snatches (50/35)
800m Run
9 Front Squats (165/115)
18 Single Arm Alternating DB Snatches (50/35)
800m Run

KG: Barbell – 75/52
Dumbbell – 22.5/15

Every 90 sec x5 rounds
Complex of:
Hang power clean
Low hang power clean
Power clean&jerk

For Time:
1 Mile Run
60 Alternating Pistols
50 Chest to Bar Pull-ups
40 Bar-Facing Burpees
30 Power Snatches (135/95)

Kilos: (61/43)

Warm up
Tabata bike or row

Core strength
Every 3:00 x 5
30 bicycle crunches
20 dead bug
15 sit ups

WOD
80 calorie row
*E2MOM 5 wallballs

Or
60 cal bike
*E2MOM 5 KBS

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

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TAI

KEVYT TEKNIIKKATREENI n. 30min

Tee vapaavalintaiset lämmöt

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HIP SN BALANCE + SOTS PRESS
3x1[4+4]@keppi pal 1-2min

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SNATCH On The Plates
3x6@keppi/tanko pal 2min

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DEFICIT POWER SN + OHS
6x2[1+1]@40% pal 2min

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DEFICIT SN
6x2@50% pal 2min

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Omaehtoiset verryttelyt / venyttelyt

Lepopäivä.