Back squat 2-2-2-2-2-2-2-2-2-2 reps

Power Clean

A) E3MOM X3 (WU):

• 3 Clean Pull + 3 High Hang PC + 3 Straight Leg Box Jump (Build)

B) E90SEC X6-9:

• 3 TnG PC (Build to days heavy)

C) Clean Pull

• 4x2 @110-120% *rest 2-3min

Jerk

A) Chaos Split Press (link)
*Kandee laittaa kahvakuulat mielummin ku platet roikkumaan kuminauhasta. Ei ainakaan sit osu maahan.

• 4x5 (Semi kevyt)

B) E3MOM X5

• 3 Split Jerk (2s pause in catch) *Build Up *Blokeilta drop and go

Metcon

For Time:
30-25-20-15-10

• Cal Row
• T2B

AMRAP10
-20/15cal row
-10 hand release burpee over rower
-20 wall ball

12 min amrap:
15/12 cal row, bike or run
9 hang power cleans (moderate)
12 burpees
9 push jerks (moderate)

Alkuverryttely 800m hölkkää + venyttelyt + 400m tavoite vauhdilla.

1800m tavoite vauhdilla.

Lepo 5 minuuttia.

1200m tavoite vauhdilla.

2 rounds:

30/25 cal ski, row or bike
25 wall balls
15 HSPU
2 min rest

30/25 cal ski, row or bike
25 wall balls
15 T2B
2 min rest

30/25 cal ski, row or bike
25 wall balls
15 pull ups
2 min rest

DB Cycling – Medley ladders

12-10-8-6-4 of each:
Single arm DB Power snatches, alternating
Single arm DB overhead squats (reps/side)
Single arm DB Hang (squat) snatches*, alternating

– Rest as needed b/t all movements/sets –

• Tip. Focus on pulling yourself under the DB (vs pulling the DB up) on the hang squat snatches

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..
Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)

Horizontal straight & bent arm strength complex – 2 to 3 Rounds

5 Scapular push-ups
5 Planche lean slides
5 Planche push-ups
5 Battle rammers
5 Pike compression slides

EMOM 6 @ increasing pace
1) Air bike
2) SkiErg
+
2 rounds
5 Inchworms
10 Tension swings
5 Kneeling goblet get-ups
10 Scapular pull-ups
5/side Half kneeling bottom-up presses
+
Bar muscle-up drills – 1-2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
* Prep the burpee box get-overs, GHDs and wall balls between rounds
+
@ increasing pace
3 Burpee box get-overs
6 GHD sit-ups
9 Wall balls
3 Bar muscle-ups
9 Wall balls
6 GHD sit-ups
3 Burpee box get-overs

9' EMOM
1: 30" plank
2: 10 KB goblet squat
3: 15 abmat sit up