EMOM 12 (0:40/0:20)

1) Sled push
2) Farmer’s carry
3) Rest

Choose challenging weights that still allow you to keep working for the whole 40-second work window each time

hip & spine mobility

pallof press w. arm raises 3x10/10

90/90s hip raises 4x6/6

push up to pigeon & back 3x5/5

KB windmill 3x3/3

hanging windshield vipers 3x5/5

hip airplane 3x8/8

superset, 4x
3/3KB windmill
20/20" unilateral KB front rack hold

frontsquat 3x5 @rpe7

AF WEEK 9 Day 1 TEST WEEK

WEIGHTLIFTING:
“OLY test”

E2MOM x7:
Snatch
1x3, drop and go
2x2, drop and go
4x1

Target: build up to a 1RM of the Day.

Rest as needed, then

E2MOM x7:
C&J
1x3, drop and go
2x2, drop and go
4x1

Target: build up to a 1RM of the Day.
Snatches and Cleans can be power and/or squat versions

Olkapäät, rintaranka, kyljet.

-köysikiipeily
-soututekniikka

Every 5mins Complete the Following x 3 Sets
Row 400m
16 Step Ups (24/20")
10 Kipping Toes To Bar

*5mins should be sufficient time to complete the work without pushing too much. If it is not then please scale back the distance of your row.

For time

3 RDS
200m Run
30 Goblet Squat 16/12kg
30 V-ups

2 RDS
200m Run
30m kb utfall 16/12kg
30 push-ups

1 Round
200m Run
30 kb Thrusters 16/12kg
30 burpees

3 rounds

2 min max cal row
1 min rest
2 min max reps ropeclimb
1 min rest

3 x 5-10 tiukka toes to bar + 10+10 sivutaivutus