Warm Up
3 min echo bike + 2 min ski erg
5 min speed ladders
2-3x3+3 yhden jalan hypyt edeten (3 hyppyä eteenpäin samalla jalalla ja sit toisella)
rest 2 min bwn sets
2-3x4 aitahypyt tai 4 terävää boxihyppyä rebounding tyyliin tai tasajalkaa siis alas droppaamalla, pikku palautus ja terävä hyppy
rest 2 min bwn sets

Strenght
In the hole front squat 5+4+4+4reps@60-70-75-80%
rest 2-3 min bwn sets

Weightlifting
2-3x3 tall clean + 3 press to split @25-30%
3x1 slow clean + 1 clean + 1 slow excentric jerk + 1 split jerk @35-55%
3-5x1 power clean + 1 squat clean + 1 push jerk + 1 split jerk @60-90%
rest as needed bwn sets

Metcon
barbell conditioning, every 2 minute for 10 minutes (5 sets)
8-10 tng power clean&jerks@30-35/42.5-52.5kg

Accessory Work
2-3 sets
12-15 ghd back extensions/reverse hypers @light&moderate weight
12-15 reverse flyes @1.25-2.5kg's
12-15 front raises/LU-raises @2.5-5kg's
rest as needed bwn sets

For time

550/700 cal ass bike
@ every 50/65 cal x 5
6 wall facing strick hspu
10 box over jump 50/60
Then
@ every 50/65 cal x 5
6 target burpee
10 t2b

TC 75 min

3+2@up to 75%, fs-%, rest btw sets 2-3min

Juoksu 40 minuuttia.

Juokse 40min ja tee 4 min välein 30s veto.

Vetoja yhteensä 7kpl

Kirjaa ylös kokonaismatka.

Emom 21

1) 5-10 T2B
2) 6-12 Boxin yli burpeeta
3) Lepo

Warm Up
2 rounds
2min of echo bike/row erg
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 3 rounds of snatch barbell warm up
1) 5 snatch RDL+ 5 hip muscle snatch + 5 snatch landing
2) 5 snatch pull + 5 hip power snatch + 5 press under to ohs
3) 5 snatch high pull + 5 hip squat snatch + 5 snatch drop

Weightlifting
3x1 muscle snatch + 1 tempo power snatch + 1 tempo squat snatch + 1 squat snatch @35-55%
3x1 tempo power snatch + 1 power snatch + 1 squat snatch @65-75% of 1rm
3-4x1 power snatch + 1 squat snatch @80%+
rest as needed bwn sets

Strenght
Back Squat 4-5x5reps@65-65-75-75-75% of 1rm
rest as needed bwn sets
3x2 segment snatch pulls @90-100% + 3 sharp box jump to drop jump @50-75cm
rest as needed bwn sets

Metcon
2-3 sets @90-95% effort
8-10 tng power snatch @30/42.5kg (pidä jalat valmiiksi vastaanotto leveydellä, turha pomppiminen pois(
10-15 heavy wall ball shots/ wall ball shots
16/20 calories rowing@fast+ pace
rest 1:2 bwn sets (time target per set is sub 2 min 10 sec)
eli lepoa siis tupla-aika siihen nähden mitä käytit työaikaa.
masters 45+ 8 snatches and normal wall ball weight (calories 14/18)

6 rounds for time of:
15/10 Machine Calories
12 Toes-to-bars
3 Wall Walks

Timecap: 18 mins

-10min

AMRAP 4
30 calories row
Max powersnatch @ 40/50/60
-2 min rest-
X3

AMRAP 3
30 calories ski erg
Max D-Ball clean @50
-2 min rest-
X3

AMRAP 4
30 calories assaultbike
10 burpees over the bar
Max power clean @ 50/60/70
-2 min break-
X3

4 Sets:
4 Above the Knee Clean Shrugs @85% 1RM Clean
- Rest as needed btw sets
- Use straps for optimal leg drive.