Weighted pull up 4x5x50%

E90s x9 - Power snatch wave:
reps: 3-2-1-3-2-1-3-2-1

EMOM5:
3 muscle snatch

Emom 10, pyramidi kolmosia

1) 45-50%
2) 50-52%
3) 52-55%
4) 60-65%
5) 70-75%
6) 70-75%
7, 8,9.. Palaa alkuun kohti 1 minuutin kuormaa

EMOM 10:
1-3 BMU

5 ROUNDS
90s ON, 60s OFF

18 thruster + max box jumps
15 thruster + max box jumps
12 thruster + max box jumps
9 thruster + max box jumps
6 thruster + max box jumps

@42.5kg/30kg

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🌶️🔥

Every 90sx6
2 snatch balance + 1 overhead squat
--> Build up

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Toinen kerta tätä settiä

EMOM25:
a) 8-12 burpee over db
b) 6-10 burpee + db s.a. clean & jerk (22,5 / 15)
c) 8-12 box jump (60/50)
d) 12-20 s.a. db snatch (22,5 / 15)
e) rest

Target: work 30-45s / interval.

2 rnds
1:30 Erg (1:00 easy, 30sec moderate)
8 Dual dumppell swing squats
8+8 Dual dumppell reverse lunge shoulder press

Tekniikkaosio: Thrusteri sekä air squat.

Movement prep for workout:
6 Alt DB snatch
6 Thruster ( Barbell )
6 Burpee
6 Air squat
6 Kb swing
6 Alt .Devils press