Overhead squat 5x2

EMOM 16
1) 12-16 steps of Double DB/KB Overhead Walking Lunges
2) 10-18 Toes-to-bar
3) Max reps Double Unders
4) Rest

For time :

Bike 20k

TC 45

Seated Shoulder Press

7-7-5-5-3-3

Go every 2:30

40min for quality:
600-800m run / row / ski / 1200-1600m bike erg / 40-50 cal echo bike (target ~5min)

into 2 rounds (after every other machine a, every other b):

a) 6-10 strict T2B / knee raise / tuck up
8-12 + 8-12 s.a. bent over row

b) 10-15 double db rear delt flies
8-12 landmine twist (1 rep = both sides)

RPE 6 / zone 2 (HR 60-70% of HRmax)

Ty-veto riip cm lattiasta
3sarjaa
-4

Split jerk

3-2-1
3-2-1
3-2-1
1-1-1

Find 5RM for the day

Then 5 reps @95%
Then 5 reps @90%

A) Power snatch + snatch
5 x 2+1 x 70-80% / rest 2 min

B) Snatch push press + overhead squat
3 x 3+3 x 60-70% / rest 2 min

C) Core - 3 rounds for total reps
1 min V-ups
1 min sit-ups
1 min rest

Työntöveto
3sarjaa
-3