EMOM 16

1. 8-10 Ring row
2. 10-12 Burpee
3. 12-14 V-ups
4. 14-16 KB swing @24/16kg

Tempo back squat

3 - 3 - 3 - 3 - 3

2s alas, 3s pito alhaalla, räjähtävästi ylös, 3s pito ylhäällä.

4-6 Kipping / Kipping Pull-Up / Butterfly

*Key is to maintain good form through the whole 8 min!

3x5 Overhead Squat

• Build up to heavy five reps (no max)

For time:

1,2K Run/1,5K Row
150x Double unders/300x Singles
50x Db snatch

800m Run/1K Row
100x Double unders/200x Singles
40 Db snatch

400m Run/500m Row
50x Double unders/100x Singles
30x Db snatch

• Timecap 30 mins

• Valitse db snatch-paino niin, että saat tehtyä toistot vähintään 5 toiston sarjoissa

• Kevennetty versio:
  1,2k laite
  2min Hyppis
  40x Snatch
  750m laite
  90s. Hyppis
  30x Snatch
  500m laite
  1min Hyppis
  20x Snatch

Lämmittely

A. 2 kierrosta
1min run/row
1min hyppis
1min db dl + press + snatch

B. 1 kierros
Askel eteen + kurotus alas + päkiälle nousu
Hip airplanes

1) 5 Power Snatch @ 40% (TNG)
2) 6 Strict Pull-up
3) 10 Push Up

BENCHMARK
For time:
21-15-9:
Deadlifts (70/102,5 kg)
Handstand push-ups

Scaled WOD
For time:
15-12-9:
Deadlifts
DB shoulder presses

Deadlift 2x8

Heavy lunges 3x10+10
Lisäpaino!

5x3 at 70% pause 3 secs at the hang on the way up on each rep.