EMOM6-8
1. 10-12 DDB bicep curl
2. 10-12 Banded triceps push down

Huom! Tiukat sarjat.

Warm Up
3-5 min easy rowing

2 Sets
5 Scorpion Pec Stretch (per side)
8 Cossack Squat (per side)
10 Side Plank Clamshell (per side)

Accumulate 2 minutes in Supinated Passive Hang (stretching lats)

3 Sets
5 Power Snatch (empty bar)
5 Overhead Squat (empty bar)
5 Seated Box Jump (60/50cm)

Weightlifting
Wave 1
3 Power Snatch + 3 Overhead Squat @70% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @75% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @80% 1RM Power Snatch

Wave 2
3 Power Snatch + 3 Overhead Squat @75% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @80% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @85% 1RM Power Snatch

Wave 3
3 Power Snatch + 3 Overhead Squat @80% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @85% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @90% 1RM Power Snatch
rest 45-90 sec bwn 3+3/2+2/1+1 lifts and 2-3 min after full set

Strenght
6 Sets (1 set every 2 minutes 30 seconds)
1 Back Squat + 1 Pause Back Squat + 1 Back Squat
*Start around 60-65% and build from there 75-80% on last sets
**Pause On Squat is 3 second pause in the bottom.

Metcon&Stamina
Emom 16
odd : 4-6 sandbag cleans
even : 2 sets of 3-5 c2b pull ups or pull ups (some easy set with short break) (huom jos teet 2x5 per kierros, total 80 reps.

Cool down
5 min light bike erg + 5 min short mobility

3x 4 rds for time TC 15 min


8 MU / 8 C2B / 12 pull up

16 Front rack reverse lunge 60/40 kg

80 DU
20 KB swing


REST 3 min

20 HSPU 

10 power C&J

4 rMU + 8 ring dips / 12 ring dips

16 Goblet squats 32/24kg

REST 3 min

4 rope climb

20m hs walk / 40 Shoulder taps 

10 Power Snatch 40/60kg

20 T2B

Maastaveto 3x85%

Pystypunnerrus 3x5
-kaikki sarjat samalla painolla
-saa olla raskas, mutta 1-2 toistoa varoja

Stoppiveto 5x5x50%

E3MOM x 2

10 Thruster
10 Power Clean
6 Burpee
5 Thruster
5 Power Clean
3 Burpee

45/30 kg

25min laadukkaasti mukavilla toistomäärillä
2-3 vapaavalintaista liikettä ja väliin 90s kevyt kone

Teams of 2

0:00 - 15:00:
100 Row Calories (split anyhow)
then in the remaining time, AMRAP of:
4 Toes-to-bars
4 Handstand Push-ups kipping
4 Deadlifts, 100/70 kg

Teams of 2

15:00 - 30:00
100 Bike Calories (split anyhow)
then in the remaining time, AMRAP of:
8 V-ups
8 Hand Release Push-ups
8 Deadlifts, 60/43 kg

3x 15min

1)
4min Kone
6+6 yhden jalan mave
6+6 Sivutaivutus
6+6 Linkkaria

2)
5 Kevyttä seinäpalloa
5 Burpeeta ilman hyppyä
6+6 Yhden käden rengassoutua
6+6 Kyynärpäiltä suorille käsille
8-10 Selänojennusta boxilta

3)
Kehonhuolto: venytellään Isoimmat lihasryhmät

Optional Accessory
STRENGTH

2-3 rounds, rest as needed:
1) 10 Seated Rotator Cuff video
2) 10 Banded Pull-Apart video

RPE 3