E2MOM x 10

Hang (Squat) Clean + Jerk eli roikusta rinnalle veto kyykyn kautta ja työntöä tekniikka edellä

25min AMRAP (reps)

5 Pull Ups
15 Squats
10 Burpees
15 Push Ups
5 Toes-To-Bar

1 Round = 50 reps

Pause for 1-2sec below the knee and finish explosively!!
Rest 2min btw sets

30 min 5 AMRAPs 6min each

Round #1 (6min) AMRAP
10 squat jumps
10 calorie row
10 WB

Round #2 (6 min) AMRAP
10 plank jacks
10 triceps dips
10 alternating lunges

Round #3 (6 min) AMRAP
10 burpees
10 t2b
10 STO (MB, DB, or KB)

Round #4 (6 min) AMRAP
10 v ups
10 box jumps
10 decline push ups

Round #5 (6 min) AMRAP
10 squats
10 HSPU or pike push ups
30 mountain climbs

*Score is total reps for each round

• rest 1-2 min in between each round

RKC Plank: 3 x 10s + 10s + 10s. Rest 60s.
– Side Plank + Elbow Plank + Side Plank
– Squeeze as hard as possible! Create full-body tension.

Banded OH Tricep Extensions: 3 x 20. Rest 60s.

Takakyykky 3x10@65%

Työntöveto + rive polvelta + työntö
2x(1+2+1)@70%
3x(1+2+1)@75%

Työntöveto lattiasta + hieman irti lattiasta (tanko liikkuu kokoajan)

3x(1+2)@85%

Lisäpainolankku 3min

0:15 on, 0:15 off

Partner Bingo, 30min time.
5 Burpee for every Bingo

Optional Accessory:

3-4 rounds, rest as needed:

1) 6+6 Single Leg KB Deadlift
2) 20-40sec L-Sit

RPE 3-4

Take 20 minutes to build to a heavy-ish 3 x Power Clean

Elikkäs hae päivän hyvä kolmonen, vähintään 6-8 settiä!!