E2.30M x 5

5-5-3-3-3 V.1-2

Skaalaukset: Low bar/banded

Build to Heavy:
3 Front Squats
1 Split Jerk

3 Rounds Of :

AMRAP 1:30

5 Power Snatch 50/35kg
5 Bar Facing Burpees
5 CTB

Rest 90s

AMRAP 1:30

5 Overhead Squats 50/35kg
5 Box Over Jumps 24"/20"
5 TTB

Rest 90s

3x Submax

Tuulilasinpyyhkijä

FBB 2 x EMOM16 (3min rest between emoms)

A)
1. 40s ergo @70% effort
2. 20-40s hanging knee tuck hold
3. 10-12 alt. goblet box step up
4. 10-15/10-15m mixed kb carry (oh & farmers)

B)

1. 40s ergo @70% effort
2. 10-12 alt DB plank row
3. 10-12 alt goblet cossack squat
4. 30s seated leg raise over object

RPE 3.5

Huom! Tee liikkeet keskittyen laatuun! Max työaika per minuutti 45s.

AMRAP15
1-2 rope climb
10 box over burpee
200m run

AMRAP 9:00
1 Squat Clean @60/43kg
1 each Front Rack Reverse Lunge
1 Burpees
2 Squat Clean
1 each Front Rack Reverse Lunge
2 Burpees
*continue adding one more Squat Clean and Burpee each round, Lunge stays constant

Rx+: 70/47.5kg

Extra:
Rower Hamstring Curls: 3 x 4-6 3s in 3s out. Rest 60s

Shoulder press behind neck
3x8r @ 45% from Shoulder press 1RM
90s. Recovery

In teams of 3;
60 cal bike erg
12 rope climbs
30 synchronised DB snatches 22.5/15kg

This will be super fun in quieter summer classes. We can get loads of you practicing rope climbs in a team format and a bike erg workout.

We can modify easily to a team of 2:
50 cal bike
8 rope climbs
30 syn snatches

Gymnastics hold:

4-5rounds:
20s ON / 40s off
1) chin over bar
2) ring support
3) hollow hold
4) bottom of ring dip