15 x 20 sec on 10 sec off

1. Pallof press (R)
2. Pallof press (L)
3. Seated external shoulder rotation (R)
4. Seated external shoulder rotation (L)
5. Hollow hold

E1.30M x 8

1 snatch

Up to daily max. Start at 65-70% of 1rm.

Huom! Noustaan päivän tekniseen maksimiin. Voit tehdä aina 2 sarjaa samalla painolla ja sen jälkeen korottaa.

EMOM 9, Core Workout

1 Minute : Sit-Ups
2 Minute : Plank
3 Minute : Dual KB / DB Front Rack Hold

Bench Press
6x4x85%
Lift Every 3min

Ring Muscle-up
15 min of technique work

Then

EMOM5
Sustainable amount of Ring MU
or 5 reps if scaled.

AMRAP 38

22 Kettlebell swings (24/16)
22 Box jumps
Row 400m / Bike 1000m
22 Burpees
22 Thrusters (20/15)
Bike 1000m / Row 400m (different from previous)

Single leg deadlifts with barbell
3x12 reps /side
-fast up slower down tempo
- moderate weight increase the weight in every set.
-40 sec bent leg hollow hold after each leg

Snatch balance, five sets of five.

3 x 3 V.2
2 x 8-10 V.1

120s rest between sets.

Sarjat huomioiden toistoreservi. Lisäpainolla jos pystyy. Skaalaukset: Banded/low bar

4 sets

• 6/leg Back Rack Reverse Lunges (all reps on one side, then the other leg)
• 6-10 Ring Dips