Etukyykky 2s stopilla 4,4,4 jätä 2-3 toistoa varastoon

Nousevat painot, 2 min tauot

5 kierrosta aikaa vastaan:

3 MU*
30 Tuplaa

TC:10min

***skaalauksia:
Jalat maassa hyppy renkaisiin tai tankoon
Burpee+pull up
Leuka/C2B

3-4sets:

5 snatch grip deadlift

Power Cleans, 4x2 reps, AHAP

E90s x 9

3 power clean&jerk

JERK ANYHOW

For Load

3 low hang power snatch ( below the knee)

7 x every 3 min

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Goal & Intensity:
Prepare the body for pulling and develop explosiveness and technique.
Execution:
Primer: 3 rounds every 3 minutes — 3 high hang high pulls.
Main part: 7 rounds every 3 minutes — 3 low hang power snatches (below the knee).
Progress: Increase the load across rounds if technique stays solid.
Tip: Focus on strong leg drive and fast elbows.
RPE: Primer 5/10, Snatch 7/10
Note: This session is part 2/3 in the preparation for the benchmark WOD Isabel.

E90S x 10

3x2 hang squat snatch
7x1 hang squat snatch

2 hengen tiimeissä:

60 cal row
60 kb swing 32/24
50 cal row
50 pull-ups
40 cal row
40 bar over burpee
30 cal row
30 power clean&jerk 70/50 tai 40/30
20 cal row
20 strict HSPU
10 cal row
10 bar mucle-up/16 C2B/20 Pull-up/30 ring row

Toistot tulee jaksaa tasan parin kanssa.

Deadlift 4x10

RING/BAR MUSCLE UP
6 x every 2 min
1-6 reps

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Goal & Intensity:
- to improve strength and technique for ring or bar muscle-ups.
- Execution: Perform 1-6 muscle-ups every 2 minutes for 6 rounds.
- Progress: Choose a rep range and option that allows you to maintain good form throughout.
- Tip: Focus on a strong face grip on the bar/rings to smoothen the turn over.
RPE: 6-7