EMOM21:
a) 5 back squat
b) 7-12 cal machine
c) rest

Rakenna takakyykyssä päivän keskiraskaaseen painoon / RIR 2-4 viimeisellä sarjalla.
Overall RPE 7-8

AMRAP 15
Buy in: 400m Run
+
1-2-3-4-... Wall Walks
2-4-6-8-…DB Snatches 22,5/15kg
3-6-9-12-…Box Jumps

*Stop and Run 400m at minute 9, then continue the AMRAP!

PERFORMANCE

EVERY 2:00 x 7 SETS
50 Double Unders
Power Cleans (see below)
Rest Remaining Time

• Power Clean Options... 5 Reps (70/47,5) or 4 Reps (85/60) or 3 Reps (92,5/65)

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FITNESS

EVERY 2:00 x 7 SETS
50-100 Single Unders
Power Cleans (see below)
Rest Remaining Time

• Power Clean Options... 5 Reps (light) or 4 Reps (moderate) or 3 Reps (moderate+)

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RPE 8
Video: https://vimeo.com/916999454?share=copy

PERFORMANCE

AMRAP x 16 MINUTES
25/20 Cal Row/Bike/Ski
20 Russian KB Swings (24/16)
150m Run
10 Ring Dips

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FITNESS

AMRAP x 16 MINUTES
20/15 Cal Row/Bike/Ski
20 Russian KB Swings (light)
150m Run
10 Box or Bench Dips

• RPE 7
• Video https://vimeo.com/916996383?share=copy

Warm up (15 min)
2 rounds
2 min cardio
10-15 supermans
10-15s ring support + dip hold
10-15 barbell deadlifts
10-15 hr push ups

Strenght (25-30min)
5 sets
3 deadlift @70-85%
rest 1 min
6-12 ring dips / ring push ups
rest 2-3 min

Metcon
With partner
4 min amrap of : max reps wall ball shots
rest 2 min
4 min amrap of : max reps of bar facing burpees
you go i go
score is total number of repetitions

** Push press 5x3**
* -nouseva paino
- lepo 3min
- tanko telineestä*

DELOAD WEEK

A) Barbell cycling technique

B) 6-5-4-3-2 reps for quality
Power clean
Hang squat clean
Push jerk

You go / I go, full rounds with partner. Choose light weight that you can use in all movements
Stay with the same weight or increase when reps decent.

2 Rounds :

AMRAP 4

Bike Erg 1000m
....Remaining Time
10 Shoulder to Overhead 50/35kg
8 Toes To Bar

AMRAP 4
Row 500m
....Remaining Time
8 Rower Over Burpees
15 Kettlebell Swing 32/24kg

Sumo Deadlift: 5 x 5, adding weight if form permits. Reset between each rep. Rest 2:00.

Aikaa vastaan:

• 1600m juoksu
• 21 rinnalleveto & työntö (N 47,5kg / M 70kg)
• 800m juoksu
• 21 rinnalleveto & työntö (N 47,5kg / M 70kg)
• 1600m juoksu