21 - 15 - 9

hang power clean 60/40 kg
burpee

Tc 8 min

EMOM 20, Work 0:40 / Rest 0:20. For Maximum Reps.

Minute 1 : Wallball Shots 20/14p ( 10/9ft. )
Minute 2 : Echo Bike
Minute 3 : Shuttle Sprints 10m
Minute 4 : Bike Erg
Minute 5 : Rest

Back Squat 6-4-3-6-4-3
- aim for same weights as last week

Maastavetoprogressio VK 4/5

Deadlift 1x20 / 2x10
55-65%1RM or about 2,5-5kg more than last time

5 viikon maveprogressio, jonka tavoitteena kasvattaa voimakestävyyttä.
Sarjapaino kasvaa joka viikko hieman ja yhden viikon kaikissa sarjoissa pidetään sama paino (20/10/10 reps).

3 Rounds
12 thrusters 40/30kg
12 burpees
12 c2b

3 Rounds
9 thrusters 50/35kg
9 burpees
9 bar MU

3 Rounds
6 Thrusters 60/45kg
6 burpees
6 Ring MU

Time cap 28 Minutes

Tabata 20 sec on 10 off. Total 12 min.
Tulos on huonoimman kierroksen toistot
Ensin tehdään 8 jaksoa punnerruksia ja sitten du:t jne

a) 8 rounds (total 4 min)
push ups

b) 8 rounds (total 4 min)
double unders

c) 8 rounds (total 4 min)
KB swing 24/16 kg

10 min emom
1 min: 10-50 double unders or 40 sec of practise
2 min: 5-12 toes toes to bar.

Scale as needed. Try to hit du's and toes to bars unbroken

Push & Pull EMOM10

1 min: seated double db/kb shoulder press x 10
2 min: tempo pull up x 1-3 reps
3 seconds up
3 seconds hold
3 second down
2 second hold at the hang

Power snatch 6x3
60-65%

PERFORMANCE
FOR TIME*
2 ROUNDS
20 Wall Balls @20/14lbs
10 Kipping Pull-Ups
-Rest 1:00-
3 ROUNDS
12 Wall Balls
6 Pull-Ups
-Rest 1:00-
4 ROUNDS
8 Wall Balls
4 Pull-Ups

Option: For an extra challenge, all reps in all rounds must be performed unbroken.

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FITNESS
FOR TIME
2 ROUNDS
20 Wall Balls @ lighter/lower
10 Jumping Pull-Ups / Ring Rows
-Rest 1:00-
3 ROUNDS
12 Wall Balls
6 Jumping Pull-Ups / Ring Rows
-Rest 1:00-
4 ROUNDS
8 Wall Balls
4 Jumping Pull-Ups / Ring Rows

• RPE 9
• Video: https://vimeo.com/803101669