EMOM 5
5 Snatch High Pulls

EMOM 5
3 Snatch Balance

EMOM 7
Snatch High Pull + Hang Snatch + Overhead Squat

Deadlift 3-3-3-3 (deadstop)
Start 70%

Alternate B1 / B2

B1. Strict dip – 4 x 6-8 @ RPE 9 (1 RIR), Rest 1:00 before B2

B2. Seal row – 4 x 6-10 @ RPE9 (1 RIR), rest 2:00 before B1

5 x 5 maastaveto, AHAP

amrap 15
2 man makers
40 single under jump rope
4 man makers
40 single under jump rope
6 man makers
40 single under jump rope
*+2 next reps man makers

Deadlift

6 x 6 @ 70 % +

Go Every 3:30

Push press 3 RM, then 3x3 @ 90%

-3 x 3 lisäpainoleuka (hae vöitä isosta salista)
TAI ne jotka ei saa leukoja tekee 3 x 3 jarrutusleuanveto + 3 x 20 sek leuanveto pito

-3 x 1 legless köysi / legless niin ylös kun menee

Event #1 - Max Push-ups in 2:00
Event #2 - Max Sit-ups in 2:00
Event #3 - 2 Mile Run for time (12 x Stairs)

• Rest at least 5mins between tests

Lämmittely ja mobility

Harjoitellaan tuplia

Otm 12
1 köysi
20s-30s ks pito
30s narua

Loppuvenyttelyt