EMOM 30
Min 1: 15 WB shots 9/6kg
Min 2: Ski erg calories 15/13
Min 3: Box jump overs 15 reps
Min 4: DU 50 reps
Min 5: Rest
'
-ota sellanen toistomäärä jonka pystyt pitämään läpi treenin. Sellanen 10 sekkaa ´pitäisi jäädä lepoa/minsa minimissään.

1. Power Clean + Jerk: 5 x 1.1 (10s) @75-80%, every 60s.

– Option: Work on technique with a light load for all sets.
- This is 2 reps of clean and jerk, with a 10s break between, C&J, 10s, C&J.

1. Back Squat: 3 x 5 @80% for all sets. Rest 2:00

– Option: 3 x 8 @ slightly heavier than last week for all sets.

Sled push:

• Find the heaviest load for 20 meters

5x5 70-80%

4x4 @~85%
(Rest 2-3min.)

Metcon:
E3MOM for 5 sets
10 TNG power clean 40/30
10 thruster 40/30
* Target is to go unbroken in each set. Scale/upscale wisely.

4x6 (~80%)
Rest 2min. btw sets.

6x 2min. ON / 2.5min. OFF
(3x Row / 3x Air bike)

• Go hard, but sustainable pace.

Metcon (reps)

AMRAP in 5 minutes of:

300m shuttle run (30x10m)
30 Wallball shots 20/14lb
ME CTB pull-ups

"HanskaPumppi" For feeling 30 minutes

Barbell Bicep Curl 12-15
Narrow stance Squat 12-15
Banded pull apart 12-15
Dumbbell row 12-15
Diamond push ups 10-12
Banded Abs 20