RestDay!

EMOM16:

1. Muscle snatches x 10 reps
2. Rest
3. Sumo deadlift x 6 reps (heavy load)
4. Rest

Peruskurssi starttaa 16.8.

90 minutes @ HR Zone 2

10 Minutes any machine
3 Box Jumps
6 - 8 CTB

5 burpees to target
5 american swings
5 push ups

12 rounds for time, starting with 1 and adding an exercise each round:

• 1 wall walk
• 2 candlesticks
• 3 burpees
• 4 push-ups
• 5 walking lunges
• 6 air squats
• 7 sit-ups
• 8 jumping squats
• 9 jumping lunges
• 10 broad jumps
• 11 handstand push-ups
• 12 pistols

Perform the workout like the "12 Days of Christmas" song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.

A,
1x [ 2 Snatch Pulls + 1 Pause Snatch ]
1x [ 2 Snatch Pulls + 1 Pause Snatch ]
1x [ 2 Snatch Pulls + 1 Pause Snatch ]
1x [ 2 Snatch Pulls + 1 Pause Snatch ]
1x [ 2 Snatch Pulls + 1 Pause Snatch ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec pause in the receiving position of the snatch.

B,
4 rounds for time of:
10 L/10 R Single Arm Kettlebell Cleans @24/16kg
35 Double Unders
10 L/10 R Kettlebell Front Rack Lunges
35 Double Unders

Goal: Sub 15 min

C,
Bike Erg Calorie: 4 x 4 mins / 1 min

4 mins of work followed by 1 min of rest for 4 intervals.
Score is the total reps performed in all of the intervals.

Goal is max calories accumulated across all 4 min intervals.

Ten 1-minute rounds of

• 60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
• 3 deadlifts
• Max Echo Bike calories

Rest 2 minutes between rounds.

♀ 205 lb ♂ 315 lb

3 rounds for time:

10 wallballs
10 air squat jumps
14 alternating single leg v ups
10 alternating pistols or scale to bench pistols

Timecap 10min