E.M.O.M 12'

► 03 knees to elbows
► 06 Push Ups
► 09 Air Squat

1. Death by tiukka leuka (max 10 min)
2. Death by pystypunnerrus (max 10 min)

Bench press 3 RM, then 3x3 @ 90%

Deadlift
10, 15, 20, 15, 10

Keep good form and move well

3 x 10 varpaat tankoon

3 x 1 min L-pito roikkuen tangosta

10 rounds for time:
50 Double-unders
10 HSPU

TC: 20 minutes

Accessory:
Couch stretch 5 min each side
Shoulder smash 5 min each side

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Front Squat work up to 90% with singles

Front Squat x 4 x 6 sets@80% of 1RM

Metcon (Time)
"Running DT"
5 rounds for time:
200m Sprint
12 Deadlift@70/45kg
9 Hang Power Clean@70/45kg
6 Push Jerk@70/45kg

Morning: 30 min
3 x 10 min crosstrainer + run + row
126/146

Afternoon: 150 min
1.Skill
A. WU/BMU practice
- 5 x 1 BMU
B. HSW practice for 15 min
C. RMU practice for 45 min
- Progressions
- 6 x 1 MU

2.JG SC 12.3.2018
A. 20 min running clock:
- 30 s. closed tuck front lever hold
- 5 L-sit press to stand > L-sit hold 15 sec.
- 20 x box assisted bfly pu
- 3 - 5 box assisted strict MU / 3 5
- 8 - 12 box assisted pike HSPU / 8 9
- 20 hollow rocks
Result: 2 rounds + 10 bfly pu

3.Weightlifting from ATP
A. 8-10 sets: 2 position hang snatch:
Below knee + above knee, go e. 90 sec.
35 35 35 / 38 38 38 / 41 41

B. 20 min EMOM
5 min: 5 thruster 35 kg
5 min: 3 thruster 40 kg
5 min: 1 thruster 47 kg

5 min: 5 thruster 37 kg

For time:
15 burpees, jumping over the barbell
225-lb. clean and jerks, 5 reps
12 burpees, jumping over the barbell
225-lb. clean and jerks, 4 reps
9 burpees, jumping over the barbell
225-lb. clean and jerks, 3 reps