E3M x 4

8 Back squat V.1

7:00 Basic Endurance CrossFit
8:00 Cleans + Metcon ( 4.5.2024 )

12:00 Basic Endurance CrossFit

15:00 Snatch Technique
16:00 Handstand Walk / HSPU Technique
17:00 Cleans + Metcon ( 4.5.2024 )
18:00 Mobility
19:00 Basic Endurance CrossFit

Gymnastics EMOM
EMOM 12:00
Minute 1: 10 Strict HSPU
Minute 2: 15 Hollow Rocks (add weight if possible)
Minute 3: 2 Legless Rope Climbs

• HSPU options: Strict, strict to pads, pike push-up, DB Push Press
• Rope Climb options: Legless, legs, halfway, floor to standing.

Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets. Rest 90s-2:00
- Option: Focus on technique for all 10 sets.

EMOM10
3 DDB power clean
3 DDB front squat
3 DDB STOH

RPE 3-3.5

4 Rounds of
8 Burpee over Bar
10 Thrusters 50/35kg
12 Toes-to-bar

AMRAP 12
48 Double Unders
24 KB Swings 24/16kg
12 Box Jumps
6 Pullups

Keskivartalo 6min

10 kyynärlankusta lankkuun
20+20s sivulankku kierrolla

EMOM12
2-4 Chin up

Skaalaukset:
Low bar/banded

Huom!
Toistot pitää olla teknisesti laadukkaita!

E2.30min x 4
8 TNG Deadlift V.2

Huom!
Huomio sarjojen toistoreservi.