PERFORMANCE

EVERY 2:00 x 5 SETS
20/15 Cal Row/Bike/Ski
3 Front Squats (90/60)
-Rest w/ Time Remaining-

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FITNESS

EVERY 2:00 x 5 SETS
15/12 Cal Row/Ski/Bike
3 Front Squats (moderate)
-Rest w/ Time Remaining-

• RPE 9
• Video: https://vimeo.com/929449969?share=copy

E2:30min x 4

3 front squat V.1

Huom! Paino huomioiden toistoreservi.

Mobility

EMOM4 - easy weight
3 Power clean + 3 front squat + 3 STOH

Huom! Tekniset painot.

EMOM10 3 Power clean + 3 front squat + 3 STOH

RPE 3.5-4

RX: 60/40kg Scaled: 50/35kg

Huom! Ensimmäinen proge joten painon pitää olla maltillinen. Fokus liikkeiden tekniikassa/taloudellisuudessa.

E2.30M x 4

6 deadlift V.2

Huom! Huomio toistoreservi. Hallitut TNG toistot.

40min for Q:

400m run @75% effort (VK1 alue)
3/3 TGU
12 alt goblet cossack squat
6/6 Split stance KB clean
10 Hollow body KB pull over

RPE 3-3.5

Huom! Pidempi kevyemmän intensiteetin harjoitus.

5 sets of
4 Touch and Go Clean & Jerk, work up to heavy sets

For time
5K Row or. SkiErg

Or.

10K BikeErg

4min AMRAP

12 Istumaannousua
12 Vatsakiertoa 10/15kg
12 Vuorikiipeilijää

21 double-unders
7 burpees
Max-reps deadlifts (100/140 kg)
– Rest 2:00 between rounds.

Scaled WOD
7 x 1:00 rounds of:
21 single-unders
3 burpees
Max-reps deadlifts
– Rest 2:00 between rounds.