AMRAP x 5 MINUTES
3 Power Snatches
9 Box Jumps

-Rest 1:30-

AMRAP x 4 MINUTES
2 Power Snatches
6 Box Jumps

-Rest 1:30-

AMRAP x 3 MINUTES
1 Power Snatch
3 Box Jumps

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PERFORMANCE
AMRAP 1: 52.5/35kg Box 61/51cm
2: 60/42.5kg
3: 70/47.5kg

FITNESS
AMRAP 1: 35/25kg, Box 51/45cm
2: 42.5/30kg
3: 52.5/35kg

• RPE 8
• Daily Video: https://vimeo.com/796856939

4x5 V2

*Samalla kuormalla

Emom 8

1) 10 Raakatempausta riipusta
2) 8-10 Tangon yli burpeeta

POST-WORKOUT SKILL (PERFORMANCE)
EVERY 1:30 x 4 SETS
3 Kip Swings + 2 Pull-Ups + 1 Chest to Bar Pull-Up

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POST-WORKOUT SKILL (FITNESS)
EVERY 1:30 x 4 SETS
3 Kip Swings + 2 Dynamic/Bigger Kips + 1 Pull-Up / Attempt

• RPE 3
• Daily Video: https://vimeo.com/792409492

3x submax falsegripillä leuka tai rengassoutu
3x 1-4 negatiivinen dippi+ submax dipin ala-asentopito
*skaalaus jalat boxilla tai varpaat maassa

Body building for 30min:

3-10 strict pull up
5-10 push up
10+10 Db row
10+10 Db press
30-60s plankhold

Emom20

1. 20-40 Du
2. 6-10 Handstand push up/ scale: Negative hspu/ Pike push up
3. 1-2 Rope climb
4. 2-4 Wall walk / 5-10m Handstand walk
5. Rest

YGIG 20min AMRAP

24 Seinäpalloa
18 Boxihyppyä
24 Kaloria
18 Mavea 45-50 %

DELOAD WEEK

A) 4x3 tall clean (warm-up sets)

B) Go every 2min for 5 rounds
1 high hang clean
1 hang clean
2 push jerk
@50-60% 1RM clean & jerk

C) Tabata 8 rounds (20s work / 10s rest)
Plank hold

Emom 10

1) 8-15 Cal koneella
2) 5-10 Raakapunnerrusta

2min Tauko

Emom 10

1) 7-10 Boxin ylitystä
2) 10-15 KK-Heilautusta