For time:

21-15-9
Thruster (Rx 42,5 kg/ 30 kg)
Pull Up

Timecap 20 minute

EMOM x 30

1) machine
2) 5-10 ttb + box jump over
3) rest

PERFORMANCE

EMOM x 5 MINUTES
1 Chest to Bar + 2 Toes to Bar

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FITNESS

EMOM x 5 MINUTES
1 Kipping Pull-Up or Half Kip Pull-Up + 2 Kip Leg Raises

• Unbroken complexes
• RPE 5

EMOM5 - easy weight
1 Snatch pull + 1 squat snatch + 1 OHS

Huom! Kevyet ja tekniset painot. Emom toimii lämmittelynä raskaampia nostoja varten.

E1.30min x 6
3 sets: 1 Snatch pull + 2 squat snatch @70-75% of 1RM
3 sets: 1 Snatch pull + 1 squat snatch @75-85% of 1RM

Huom! Prosentit päivän fiiliksen mukaan. Toistot pitää olla teknisiä.

2x2 v1 +edelliseen viikkoon
1x 5-8 -10-20kg

AMRAP x 12 MINUTES
8 Shoulder to Overhead
10 Box Jumps Overs @ low
12 Wall Balls

• RPE 7
• Video: https://vimeo.com/886787160?share=copy

E1.30M x 6

4-6 strict chin up V.1-2

Skaalaukset: Low bar chin up/banded

Nousu
3x 2 v1

1RM leuanveto

3-5 Rounds for quality

16/16 Paused* Single Leg Calf Raises on Plate
16 Hamstring Curl on Medball
16 Hip Thrust with dumbbell or barbell (RIR 2-3)

*1 sec hold at the top
RIR=Reps in reserve