RX:
E4M x 4
15/11 cal row
8-10 burpee box jump
10-12 t2b

Scaled:
15/11 cal row
6-8 burpee box jump
6-8 t2b

RPE 3.5-4

Skaalaukset: row->cal snatch->paino t2b->t2r->leg/knee raises

Huom! Treenin idea on liikkua reippaasti, mutta keskittyen tekniikkaan. Jokaisen intervallin jälkeen täytyy jäädä vähintään 1.30min lepoa.

3x
2min ON/2min OFF

Buy in: 15/12 Calories
+
AMRAP in the remaning time of:
5 Thrusters 50/35kg
10 Lateral Jump Over bar

BBF:
Buy in: 15/12 calories
+
AMRAP remaining time of:
5 thrusters 50/35 kg
10 lateral jump over bar

21-15-9
row cal
Thruster 40kg/30kg

4 Rounds x Every 5:00

12 Box Pike Leans
0:20 - 0:30 Handstand Flutters
10 Wall Facing Hip Touch

rest 0:30-0:50 between movements.

Aikaa vastaan:

• 21 wall-ball 3m (N 6kg / M 9kg)
• 15 c2b
• 9 valakyykky (N 30kg / M 42,5kg)
• 100 tuplanaruhyppy
• 9 valakyykky
• 15 c2b
• 21 wall-ball

A) 3x3 broad jump (consecutive)

B) 3x 30s on / 30s off
AMRAP power snatches @55-60% 1RM

Rest 1,5min

3x 30s on / 30s off
AMRAP power snatches @60-65% 1RM

Rest 1,5min

3x 30s on / 30s off
AMRAP power snatches @65-70% 1RM

C) Arch hold tabata
8 rounds 20s on / 10s off

STRENGTH

Deadlift 8x2, RPE 4 to 4+

E2:30 x5:
9 back squat @ 76% / RIR 0

Tavoite: Sama paino (+/- 5% sarjapainosta) läpi sarjojen.

3 x 2 hang snatch (75 % of the day's 1 RM)

"DEATH BY BURPEES"
EMOM x 20 MINUTES

MIN 1 - 1 Burpee...rest remainder
MIN 2 - 2 Burpees...rest remainder
MIN 3 - 3 Burpees...rest remainder

• Continue until you can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 Burpees on the minute, then 6 Burpees on the next minute, and so on.
• Compare here