3x 6-8 v2-v1

Gorilla row
Vipunosto sivuille

EMOM10
1. 5 clean pull bellow the knee
2. 5 muscle clean bellow the knee
3. 5 power clean bellow the knee
4. tall clean
5. rest

E2M x 6
1-2 clean pull + 1 pause power clean + 2 high hang squat clean @light weight

EMOM8 1 clean pull + 1 squat clean @50-60% of 1RM

3 rounds: (20s ON/20s OFF)
1. hollow rock
2. arch rock
3. burpee
4. ring row

3 rounds

2min AMRAP
2-3 wall walk
25 double under

Rest 2min

2min AMRAP
Buy in 10/8 cal bike erg or echo bike
Rest of the time AMRAP:
6 DB snatch + 4 DB box step-over 22,5/15

Rest 2min

6 x Shoulder Press
rest 90s
6 x Strict Pull up/ Weighted Pull Up
rest 90s

Päivän paras 2

Every 1.30min x 6 (light weight/empty barbell)

2 snatch pull + 2 tall snatch

Huom! Tyhjällä tangolla tai kevyillä painoilla keskittyen tekniikkaan.

Every 2min x 8

1 squat snatch + 2 high hang squat snatch @50-65% of 1RM

Huom! Kevyet painot keskittyen tekniikkaan.

Accessory 3 x 10 Sots press

One arm at a time

500m Row for time

• Set the row computer for 'single distance' 500m
• Go for it!

PERFORMANCE
FOR TIME
75/60 Cal Bike/Row/Ski
-Into
10 ROUNDS
3-6 Strict Handstand Push-Ups
30 Double Unders
-Into
75/60 Cal Bike/Row/Ski

---

FITNESS
FOR TIME
60/45 Cal Bike/Row/Ski
-Into
10 ROUNDS
6 DB Push Press @ moderate+
45 Single Unders*
-Into
60/45 Cal Bike/Row/Ski
*Option for :30 Double Under Practice

• RPE 7
• 22:00 Cap
• Video: https://vimeo.com/816658059