Merkkaa omat tuloksesi polkupyöräergometrista

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
3x6@80% of last week RPE10, bs-%, rest btw sets 3-4min

3:00 Echo bike
3:00 Bike Erg
+
Hang cleans
Build to workout weight
+
2 rounds @ increasing pace
300m Bike Erg
1 Handstand walk ( 7,62m)
8 Single leg squats, alt
2 Hang cleans
1:00 rest between rounds

Voima
E3MOM, 4 rounds
seated kb press 6+6

WOD
10min amrap
15cal ergo
15 goblet squat

Laji 2
45 s ON / 15 s OFF
1 Clean anyhow
1 Hang clean anyhow
2 Jerk anyhow

• tiebreak AMRAP bar facing burpee

W (40-50-60-65-70)
W 40+ (40-50-60-65-70)
M (65-75-85-95-100)
M 40+ (65-75-85-95-100)

Finaali
FOR TIME - 8 MIN TC
Buy in 30 box step over with one db (15 / 22,5)

Complete
16-12-8
Handstand push up (dual db push press 30-20-10 15/22,5kg)
Deadlift (80/110)

EILINEN tai

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

6 Rounds For Time:

5 Strict Ring Dips
3 D-ball To Shoulder 60/40kg
1 D-Ball Sprint 10m+10m

Kettlebell clean and press 5 x 5 (one arm at a time).
Rest 2 min. After each set.
Start light and do 5 sets with climbing weights.
Main focus on getting the technique right for the clean and using full range of motion in the press.
No push pressing.

Part A).
Skill Primer
Low Hang Muscle Snatch, BTN Push Press & OHS
(5-8 sets x 2+2+2)

Part B).
Hang Snatch & Low Hang Snatch
(8 sets x 1+1 / 55%-70%)