EMOM18, YGIG, divide reps anyhow:
a) Wb (9/6)
b) Sumo deadlift high pull (35/25)
c) Box jump (60/50)
d) Push press (35/25)
e) Row (calories)
f) Rest

Treenin flow:
Parin kanssa tehdään työtä koko minuutin ajan, minimoidaan vaihdot liikkeiden välillä ja levätään vain lepominuutilla. Rakenna siis oma "asema", jossa on lähellä kaikki tarvittava. Treenin tulos kokonaistoistomäärä.

TEAMs of 2
RELAY STYLE ( 5 rounds each person )
For time:
10 rounds of:
1 Squat Snatch, 70/50 kg / Optional : Squat Clean 85/55kg
3 Bar Facing Burpees
-- then --
10 rounds of:
2 Wall Walks
3 Bar Facing Burpees
-- then --
10 rounds of:
3 Power Cleans, 70/50 kg
3 Bar Facing Burpees
-- then --
10 rounds of:
4 Strict Pull-ups / partner assisted pull up
3 Bar Facing Burpees

Timecap: 30 perc

+ 3x PAUSE QUATER BACK SQUAT JUMP *2-3sec pause, do the jumps with the drop sets, 25% bs-%

3@up to 85%, then DROP SETS 3-4x3@-10%, fs-%, rest btw sets 3min

Warm Up
2 rounds
2 min cardio
20+20m 90/90 Bottoms Up Kettlebell Carry (per arm)
:20-30 Sec Supinated Grip Passive Hang
4-6 burpee pull ups

Strenght Supersets
Bench Press/Strict Pull ups 2x10 + 3x5reps, building up in weights.
rest 2-3 min bwn sets

Metcon
2 sets
ski or air bike
hr push ups
ring rows
ski or air bike
4 min rest after full round. 4-6 henkilöä aina minuutin porrastuksella
liikkeelle. Work time is 40 sec on / 20 sec off

For Time

10 Burpee

A,
2 RM overhead squat from floor
- build to max weight in 15 mins
- optional : practice OHS @70% load

B,
2 rounds for time
20 power snatch @43/30kg
20 front squat
20 deadlift
20 bar over burpee
1 mins REST btw the rounds
Goal : sub 8 mins each round
Timecap : 18 mins

For time:
1600m Run
- Rest 2min
800m Run
- Rest 1min
400m Run

Hatch squat week 9 day 1

*barbell in the clean rack position, start on the weaker foot

3+3@up to 45%, then DROP SETS 3-4x1X[3+3]@-10%, fs-%, rest btw sets 3min

Perform 6 sets of 3 reps full clean