EMOM 9

1 Minute : 15 Box Jumps 24"/20"
2 Minute : 15 KB Swing 32/24kg
3 Minute : 15 Burpees

4x
3min ON/2min OFF

Alt. A and B

A) AMRAP of
8 Deadlifts 100/70kg
8 Burpee over Bar

B) 25/20 Calories
+
AMRAP of
8 Handstand Pushups
8 Box Jump Overs

Shoulder Press 4x5x85%
Rest 2min

5 sets of
5 Push Press @75%+
4-8 Strict Chinups

Bench press

3 x 5

4 Sets of 5 backsquats

AMRAP 12
8 Handstand Pushups
16 DB Snatches 22,5/15kg
32 Double Unders

Deadlift 6x4 @70%+

4 sets,
new set every 5th minute

15-20/12-15 Calories
12 Thrusters 42,5/30kg
9 Burpee to Target

E3.30M x 4

4 back squat V.1-2 (80-85%)

Ideana ylläpitää maksimivoimaa. Sarjat ovat raskaita, mutta teknisiä. Huomio toistoreservi.