EMOM x 8-12

1) echo
2) 5 rom.deadlift + 5 clean pull + 5 hang clean
3) echo
4) 5+5 reverse lunge + 5 kangaroo squat

4x5 Sots Presses
- Rest as needed btw sets
Work from an empty bar and work on keeping your elbows stacked under the bar and pressing in a straight line. This is a warm-up for the Snatch Bal. and Snatches.

Power Output
Every 4:00 x 5

10 DB Snatch + 8 Burpee Box Over

DB 14/22kg
Score Is Your Slowest Round
(2 different groups hitting intervals every 2:00)

Overhead squat 2 RM

Warm Up
2 min run + 2 min rowing + 2 min air bike
then mobility/activation for few minutes

Metcon
1-2 rounds
4-5 min run @very easy + 2x4-8kipping hspu, rest 30s bwn set
3-4 rounds
4-5 min run @very easy + 2x2-4 kipping bar muscle up or c2b pull ups, rest 30s bwn set
5-6 rounds
4-5 min run @very easy + 2x6-8 pistol squat/3-4 curtsy step down from box R/L , rest 30s bwn set
7-8 rounds
4-5 min run @very easy+ 2x5 sharp box jump to 50-75cm, rest 30s bwn set
this was zone 2 training all time, total time about 60 minutes.

90s on / 30s off w/ partner, YGIG, for 4 rounds:
a) monostructural 1
b) landmine twist
c) monostructural 2
d) AMRAP: 3+3 windmill + 6+6 halo (kb & plate ok, molemmat tekee koko 90s ajan)
e) monostructural 3

HUOM! Jokainen pari käy ainakin kerran treenin aikana air runnerilla (ellei juoksemista estäviä loukkaantumisia).

3 hlön tiimit: Mennään YGIG, mutta jatketaan työtä myös lepoajan yli (käytännössä mennään siis "E2MOM").

RPE 6 / zone 2 (60-70% HRmax)

Go heavy!
2min rest

EMOM 40

1) 10-18 Cal. Row
2) 6-10 Burpee Box Step-Overs
3) Max Wall Balls
4) Plank hold
5) Rest
6) 10-18 Cal. Bike
7) 5-8 Devils Presses
8) Max Double Unders
9) Deadhang in the rack
10) Rest

2,5min On / 1,5min Off

4sets:
25 wallball
10 high box jump @70/60cm

• remaining time echo calories

TARGET NOUSUJOHTEISET KALORIT

6-8sets:

3-4 x 2 jerk 75-80%
3-4 x 1 jerk 80-90%

JERK ANYHOW ( SPLIT OR PUSH JERK)