20min

6-12 varpaat tankoon
10 raaka tempaus 40/30kg
30 cal laite

Pyri tasaiseen maltilliseen tahtiin, jolla pääset etenemään koko ajan

Deadlift
EMOM 10 – 2 Deadlift

Start at 75% and add... but only AHAFA

FOR TIME
30 Hang Squat Cleans @ moderate
Pick a weight that makes sets of 3-5 realistic, but challenging!
Timecap: 8 mins
RPE 9

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Hollow or Tuck Hold
MIN 2 - :45 Alt. 90-90 Hip Rotations
MIN 3 - :45 Rebound Pose

Week 2 of the triangle progression
40 Min EMOM
1. Bike 18/14 cal
2. Row 18/14 cal
3. Burpee 12 reps
4. Rest

If this seems tough then go for 45 secs of work for a couple of rounds and hold those calories and reps.

Post total reps

Shoulder Mobility

E4MOM x 6
20/16cal row,
10 pull up
6 Double DB thruster@22,5/15kg

(Target 2-2,5min)

E4MOM x 5

20/16cal row,
8 power snatch @50/35kg
6 burpee over bar

AMRAP 10

Hang Kettlebell Snatch

Alla olevasta linkistä löytyvät säännöt.

Viralliset säännöt

On the 3:00 x 5 Rounds:
Toes to Bar
Dumbbell Thrusters 22,5/15kg
Max Calorie Ergo

KILOS: 22.5/15

Round 1: 18 Reps
Round 2: 15 Reps
Round 3: 12 Reps
Round 4: 9 Reps
Round 5: 6 Reps

3x
5min ON/3min OFF

Run 600m
+
AMRAP in the remaining time of
3 Burpee over Bar
6 Thrusters 50/35kg
30 Double Unders