RX
EMOM x 12 MINUTES
MIN 1 - 12/10 Cal Bike/Row/Ski
MIN 2 - 15 Unbroken Wall Balls @9/6kg

SCALED
EMOM x 12 MINUTES
MIN 1 - 10/8 Cal Bike/Row/Ski
MIN 2 - 12 Unbroken Wall Balls @ 6/4kg
RPE 8

Emom 24

1) 45s Kone
2) T2B V2
3) 3-5 Mavea (keskiraskas)
4) HSPU V2
5) 6-8 Boxin ylitystä
6) Lepo

E90s x10: Power snatch + Snatch balance + OHS
Intervals 1-5: Reps 2+1+1
Intervals 6-10: Reps 1+1+1

Tarkoitus: Power snatch jatkuu, mutta nyt aletaan tuomaan mukaan myös allemenoja snatch balancen muodossa. Snatch balancessa tavoite on saada koppi alhaalla kiinni, mutta myös koppi ylempänä+hiissaus alas on ok. OHS lisänä vahvistaa edelleen tempauksen ala-asentoa.

Painot: 60-70% 1RM (snatch) / RIR 2-3 (OHS)

6x4 Back Squat
- go heavier than last week and keep the same weight across all sets
- 2 mins rest btw sets
RPE 7

Partner amraps:

1) 5min max reps rope climb
rest 1min
2) 5min max cal ski
rest 1min
3) 5min max cal echo
1min rest
4) 12min max rounds of cindy

(Total 30min)

E4MOM x5

20/16cal row
15 wallball
10 box jump over

40min For quality: (Alt. A & B)
A)
120s Ergo
10-12 Ring row
20s/20s Single arm KB carry
10-12 V-ups
90s Rest

B)
120s Ergo
12 Alt. DB snatch
20s/20s Mixed carry (OH + Front rack)
8/8 Side plank rotation (weighted if possible)
90s Rest

RPE 3-3.5

Complete as many row calories as possible in 15 minutes while performing rounds of:

5 Strict Leg Raise
10 burpee box Jumps 24"/20"
15 pulls on the rower

Paused Bench Press

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

1 sec. pause on chest

Go Every 3:00

Deadlift - E3MOM x3:
3 @ 65-69 %
3 @ 74-78 %
3+ @ 83-87 %
- Nosta painoja noin 2-4% (noin 2,5-5kg) viime kierrosta (4 vkon takaa)
- Viimeinen setti on AMRAP ilman failia.