EMOM20

1. 10 OH KB lunges (1x 16/24kg) 5/arm
2. 1-2 rope climb
3. 10 weighted box step overs (1x 16/24kg)
4. 8+8 kneeling db/kb shoulder press
5. 15-30s wall facing HS hold

6 x alkavalla 2 minuutilla

1 tempaus, rakenna päivän raskaaseen painoon

12 EMOM:

1. 1 Front squat
2. 3 Back squats

80-100% C&J max.

”The Ghost”

6 kierrosta, yhteensä 23 min.
1min soutu
1min yleisliike
1min tuplanaruhyppy
1min lepo

Back Squat + box jump

5 x every 3 min

3 + 3
70% + 30/24"

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Goal & Intensity:
- Build strength and explosiveness as part of a 3-month back squat progression, focusing on the dept and quality of the squat.
- Execution: Every 3 minutes, complete 3 back squats (70%) followed by 3 high box jumps.
- Progress: Maintain good form and focus on explosive power during box jumps.
- Tip: Control the descent in squats and land softly on the box to reduce impact.
RPE: 7-8

For time:
60 Burpee Box Jumps @ 51cm
EMOM: 6 USA Swings @ 24/16

• Workout starts with swings
• Rx+: 28/20kg
• TIME CAP = 11:00

AMRAP 15 min
12 deadlift
9 hang power clean
6 STOH
5 Burpees over bar
@70/45kg

6 x every 3:30min

1 min bike for cal
15 toes to bar

• total cal on bike

Weight on back, front rack or overhead

12 lunges 2x22.5/15kg (walking or on the spot)
8 push Press 2x22.5/15kg
10 T2B