5 x e3m:
3 back squat @ RIR 1-2
5 broad jump max effort

-> broad jumpissa pysäytys joka hypyn jälkeen

Rx
For time:
30 squat snatches (42,5/60 kg)
30 Ring muscle ups

Scaled 1
For time:
30 squat snatches (30/42,5 kg)
15 Ring muscle-ups or 30 ring dips

Scaled 2
For time:
20 power snatches + overhead squat (15/20 kg)
30 Ring push-ups

*Cap 14min

E3:30 x12:
a) row/ski/run

b) "AMRAP":
5 (elevated) renegade row (1 rep = push up -> row, L -> push up -> row, R)
10-20 (prone) flutter kick (1 rep = both legs)*

c) bike erg / echo bike

d) "AMRAP":
5+5 landmine cossack squat
10+10 s.a. russian kbs

*Flutter kickit joka toinen intervalli selällään, joka toinen vatsallaan.

RPE 6-8: Jos tämä on viikon 5.-7. treeni tai muuten koet olosi kuormittuneeksi, tee tämä PK-treeninä. Jos taas tämä on ollut kevyt treeniviikko ja virtaa piisaa, anna mennä vähän kovempaa.

E90S x 12

hang snatch wave
3-2-1
3-2-1
3-2-1
1-1-1

POWER OR SQUAT

AMRAP 5

"Wallball Recycle"

Rest 1:00

AMRAP 5

Other : Bike Calories
Other : Single Leg GTOH w/ Medball

Rest 1:00

AMRAP 5

Crabwalk w/ Medball. Change every 20m

Rest 1:00

AMRAP 5

Medball Throw over Pull-Up bar with burpee

Rest 1:00

AMRAP 5

Synchro Medball Clusters

Rest 1:00

AMRAP 5

Air Squats medball between back ( when drop, 3 synchro burpees )

For time
9 Toes-to-bar
12 Pullups
15 Thrusters 60/40kg
18 Bar Facing Burpees
15 Thrusters
12 Pullups
9 Toes-to-bar

For time :

21-15-9
Power Clean 42,5kg/30kg
Wallball Shots 20/14p

TC 7

10 min AMRAP in pairs

10 shuttle runs (1 = 2 x 7,5m)
7 chest to bar pull ups

You go / I go (full rounds)

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Front Squat + 1 Power Jerk ]
Build up to the heaviest set of ( 1+1+1+1)
--then--
EMOM6 mins @ 90-100% of 1st part!
odd min: 1 Power clean + 1 Front squat
even min: 1 Hang power clean + 1 Power jerk

3 kierrosta 6-8×/liike

Ulkokierto
Vipunosto sivuille
Käsipaino / tankopenkki