Metcon

4 x 4min on / 2min off:

A)Buy in: 24/20cal row
AMRAP: 6 burpee over rower + 6 db snatch 35/25lbs

B) 2 rope climb
40 DU/crossover single-under

EMOM9

EMOM9:

1. 12 (6+6) double kb gorilla row (leave 1-2 reps in the tank)
2. 20-30sec miniband shoulder press
3. REST

-> *video:

2-position power clean

5-7 x 2-position power clean (mid-thigh + below knee)
– snappy weights

Hang clean

8 x E90SEC
3 hang clean
– challenging weights

Lepopäivä

Rest day – what did you do?

Gymnastics

voimistelua

Quality work

3 rounds for quality
8-12 + 8-12 behind the neck reverse lunge
max L-sit/ max strict t2b/ hollow hold
– rest as needed

Supersets

3 x E3MOM as supersets:

8 Pendlay row
8 double db floor press
– leave 2-3 reps in the tank

Core

AMRAP6
5 v-ups
5 hollow rock
5sec hollow hold
– rest 10-20sec between rounds

Weightlifting CFE

Leon vetämä painonnosto.

Push press

push press
– find a heavy set of three in 12min

Push press

E90SEC
5 x 4-6 push press

AMRAP10

AMRAP10
1 shuttle run (10+10m)
1 strict pull up/ c2b
2 shuttle run
2 strict pull up/ c2b
3 shuttle run
3 strict pull up/ c2b…