EMOM 16

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

Find 1 rep max for
Clean & Jerk

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

Tempauksen tekniikkaa kevyt paino

Vauhtipunnerrus tempausotteella + vala kyykky + vauhtipunnerrus niskantakaa tempausotteella + valakyykky (1+1+1+1) x 3

Allemeno, tee tunnusteluykkösiä

Maastaveto + tempaus riipusta + tempaus (1+1+1) x 3

10 min tangolla

3 maaastaveto polven päälle, tempausote
3 raakatempaus riipusta
3 valakyykky

Takakyykky 6x3 90s välein @70%

STRENGTH (2/3)

Front Squat 2x6 @RPE 4 to 4+

Add 2,5-5% compared to last week

3 x 10 weighted sit ups (max weight)

Back Squat + box jump

5 x every 3 min

3 + 3
80% + 30/24"

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Goal & Intensity:
- Build strength and explosiveness , focusing on the dept and quality of the squat.
- Execution: Every 3 minutes, complete 3 back squats (80%) followed by 3 high box jumps. Keep weight and hight of the box same trough out the workout.
- Progress: Maintain good form and focus on explosive power during box jumps.
- Tip: Control the descent in squats and land softly on the box to reduce impact.
RPE: 7-8

In 25min:

5RM deadlift