AMRAP 4
8 Front Squats 60/40kg
8 Single Arm Devils Presses 22,5/15kg
8 Box Jump Overs

Rest 2min

In a 4min window
Buy in: 25/18 Calories
+
AMRAP in the remaining time of
7 Toes-to-bar
7 Pushups

Bs 6x4 65-70%
Explosive

Shoulder Press, Work up to heavy 3RM
+
1 Max set @90% of 3RM
+
1 Max set @85% of 3RM

EMOM 20
(30sec ON/30sec OFF)
1) Pullups
2) Burpee-Box Jump Overs
3) Hang Power Cleans 50/35kg
4) Shuttle Runs (7,5m)
5) Rest

Hang power snatch five sets of three reps

30min for Q:
400m run @70-75% effort
20/15 cal ergo @70-75% effort
10-12 burpee over line

Rest 90s between rounds.

Rpe 3-3.5

Jos tunti on täynnä voi lähteä porrastetusti. Huomio treenin rpe.

E2MOM x8, alt. between a & b: (tot. 16min)
a) 10 bench press
b) 10 chin up (vastaote) / 1-2 leg or partner assisted chin up
- rir 2-0 in both movements, no failures

Merkkaa tähän penkin tulokset.

front squat
3 - 3 - 3+ @75% of 1rm

T2B SKILL: (5-10min)
toes to box press back
kip swing
kipping knee/leg lift
knees to chest/knees to armpits
toes to bar

EVERY 1:30 x 8: (alt. A & B)
A)
45s erg @ moderate-hard pace
rest of time: max reps t2b

B)
8-10 DKB hang snatch @ 2x24/16kg
rest of time: max hs walk / wallwalk

-> voimistelu pääosassa!
-> haastavia voimistelu sarjoja, muuten pidä treeni keskitehoisena

A.
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep

Build over the course of the 10 sets to today’s 1-RM