1-3 skin the cat
20-30s handstand hold
10 strict knee raises
5+5 single leg db snatch

1 Minute : 40 s DU's or single unders
2 Minute : 10 push ups
3 Minute : 30s handstand hold
4 Minute : Rest

8-8-6-6-6

Go every 2:30

8min EMOM

4-8 LOW Ring Muscle ups

-use bands

Barbell cycling

3 sets, Go every 2-minutes

6 Power snatches (Drop´n Go )

75/52.5kg, 70/47.5kg, 60/42.5kg, 52.5/35kg, 42.5/30kg or 35/25kg

Choose weights that allow you to focus on execution and rhythm, not survival. You should be able to do each set unbroken with quality repetitions. You can start with a lighter load and build up IF moving well.

A,
Tempo Back Squat 7-7-7

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

3 secs down and up.

B,
For time:
25 Box Jump Overs, 60/50cm
5 Back Squats, 143kg/93kg
20 Box Jump Overs
4 Back Squats,
15 Box Jump Overs,
3 Back Squats,
10 Box Jump Overs,
2 Back Squats,
5 Box Jump Overs,
1 Back Squat,

Goal
Sub 9 mins

C,
For quality:
3x 12 Ring Walk Outs
3x 10 L/10 R Paloff Press, pick load

Kisaan valmistavaa viikko 3

LÄMMITTELY
1. Vaaka
2. Askel sivulle - ponnistus yhdelle jalalle oik.
3. Askel sivulle - ponnistus yhdelle jalalle vas.
4. Nelinkontin raajojen ojennus
5. Lisko + kierto oik.
6. Lisko + kierto vas.
7. Lankussa ylävartalon kierrot

VOIMA
Takakyykky 3x12
Pystypunnerrus 3x12
Lepo sarjojen välissä 45-60s.

AMRAP 7
Lankussa kk siirto x12
Russian twist kk x12
Punnerrus kk kosketuksella x6

2-3sets:

10-15 snowangel
10-15 cyclist squat
40-60m kb fr carry

Voima
E3MOM, 3rds
Pike push up x6-10

WOD
EMOM 15min
1.min 3-5 pike push up, rest of min sit ups
2.min 8 box jump (lintin päälle), rest of min kb swing
3.min rest