Etukyykky 4x3

Bench Press

5x5@70%

EMOM15
1. 8-10 strict pull up

2. 10-12 weight turkish sit up
3. 8-10 ring dip

4. 30s KB side bend (R)
5. 30s KB side bend (L)

Tee liikkeet raskaalla vastuksella, mutta laatua vastaan.

skaalaukset: strict pull up->banded/low bar ring dip->banded/box dip

8 sets of
Go every 90sec
2 Cleans + 2 Jerks
Start at 70% and add

Deadlift 5x3 @75-85%

48 Minutes Of:

2 Rounds : ( empty barbell )

5 Snatch Deadlift
5 Snatch Pull
5 Muscle Snatch
5 Overhead Squat
5 Hang Snatch

4 Minutes Cardio

2 Rounds :

20 Single Leg V-Ups
20s Hollow Hold
15 Abdominal Crunch
20s Arc Hold

4 Minutes Cardio

Gymnastics for 20-30min.
Check the video or make your own moves.

7 rounds: 30sec ON, 30sec OFF

1) DU
2) Devils press, 15/10kg
3) Row

Keep a steady pace, not all out effort.

10 rounds, 1min ON, 30sec OFF

1) Row 10/7kcal, 10 Box Jump
2) 8 Thruster (40/30kg), 8 C2B

Work these as AMRAPs, don´t start again a new round. Scale if needed. Keep a steady pace. Total time of workout is 30min.

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow of your choice (frog/hip/ankle/thoracic…)
2) 5+5 Hollow to pistol, weighted if you can (KB/plate…)
3) 10-30 Wall Facing Shoulder Tap
4) Bridge Hold
5) 10+10 Lunge Rotation Ball Throw
6) Hanging Scapula Camshafts
7) Row/Assault/Ski/Run 2-5min