Emom 12

1) 1-2 Köysikiipeily
2) 15-40s Kuppipito
3) Sivulankussa lantionnosto
4) Lepo

3min tauko

Emom 12

1) 15-30s Rengassoudun yläasentopito
2) 3-5 Raaka T2B
3) 5-15 Punnerrusta
4) Lepo

3 ROUNDS FOR TIME
500m Row/Ski/1000m bike
30 Sit-Ups
10 Front Squats @85/60kg
Timecap: 16 mins

Heavy barbell today, but go Unbroken or break it into no more than 2 sets each round!

EVERY :30 FOR 10 MINUTES
1 Power Clean & Jerk @75-80% of 1RM
Scale weight to a moderate load to ensure proper mechanics.

3x1 Front Squat @ 80%

7x2 JERK 75-85%

Go by feel / JERK anyhow

E2:30 x12, alt. between a & b:
a) 12 s.a. db suitcase deadlift
9 s.a. db bent over row
6 s.a. db hang squat clean

• ensin koko setti vas. puolella sitten oik., etsi hyvin liikkuvat painot kompleksiin
• remaining time rest / plank hold

b) machine

Overall RPE ~7

Rest & Recover

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

1@70%, 1@78%, 4×3@83% 3+ reps@83%, rest btw sets 2-3min

Warm Up
3 rounds
1 min cardio
4 inch worm + push up
8 cossack squats
12 hollow rocks

Strenght
Thruster from rack or ground 4x5reps@60-65-70-70%
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40+45+50+50% + 8-10 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon
3 sets, new set every 5 minutes (15minutes)
15/12 calories rowing
10 burpees
12/9 calories ski
10 db snatches
4-6 hengen lähtönä, aina 1 min 30 sek välein.

Warm Up
2 sets
2 min cardio/250m easy run
6 tempo ring rows
4 inch worm + push up
4+4 squat strech
8 air squats

Metcon (all with 70-80% effort)
AMRAP 7
250m run
5-7 strict or kipping pull ups
rest 3 min
AMRAP 7
250m run
10-14 push ups
rest 3 min
AMRAP 7
250m run
15-21 air squats

Accessory Work
2-3 sets
6-8 kb bottom up press R/L
6-8 db row R/L
12-16 double kb deadlifts
rest 2-3 min bwn sets