3x1@MAX

Shoulder Press

1 x 5 x 50%
1 x 3 x 60%
1 x 1 x 70%
1 x max x 75%

4 rounds of:
4 Power Snatches @60% 1RM Power Snatch
Rest 30 secs
3 Squat Snatches @65% 1RM Snatch
Rest 30 secs
2 Power Snatches @70% 1RM Power Snatch

• Rest 2-3min btw rounds.
• Follow the given % for round 1 and then add weight by feel. Sets are to be unbroken with TnG reps.

Every 2mins x 6 (12mins):
1x [ 2 Snatch Grip Push Presses + 2 Overhead Squats + 1 Snatch Balance ]

• Start at 60% 1RM snatch grip push press and build up. Make sure you are working on great positions and proper technique and feel good before going up in weight.
• Score: Total weight

Every 4:00 x 4 sets
30s Bike or Row Sprint
10 Double KB Front Squats @24/16kg
60 Meter Farmer Carry @ same weight or lighter (goal unbroken)

10 rounds of max strict (no kipping at all) pullups (full range of motion - chin above bar - arms fully extended)

wait max 1 minute between each round.

Score is total amount of pullups performed

EMOM 30:
Minute 1: 20 Sit-ups + Max Dumbbell Snatches 22,5/15kg
Minute 2: Max Cal Ergo (Row/ Bike/ Ski)
Minute 3: Rest

Score = Total Reps of Dumbbell Snatches + Ergo Calories

OPEN 22.1 treeni

AMRAP 15 min

3 WALL CLIMB
12 DB SNATCH 15/22.5 kg
15 BOX JUMP-OVERS 50/60 cm

Wall climb vaihtoehdot esim box dippi tai punnerrus

A) Snatch

Snatch, nousu kolmosilla kunnes hidastuu.
2 x sama paino
Ei tng, ei pudotuksia
15:00 min.

B) Snatch deadlifts

Snatch pull 5cm korokkeella seisten, 4 x 3 @85%

C) Back squats

6 x 3 @ 74%, 3s paussi alhaalla.

D) Push press

Push press
2 x 8 @ 68%
3 x 6 @ 72%

Laske toissaviikolla tehdystä 80% toistomaksimista uusi arvio 1RM push pressille ja laske sen mukaan prosentit push press:lle. Käytä arvion laskuun Epleyn kaaviota:
(reps x kg x 0,033) + reps.

Esim: jos sait tehtyä 50kg 7 push pressiä, niin silloin kaava olisi:

(7 x 50kg x 0,033) + 50kg = 61kg. 61kg on arvio 1RM.

2 Rounds. . .
10 Strict Knees Up
0:30 Flutter Kicks
10 Straight Leg Sit Ups

1 Round
1:00 Plank
0:30 Side Plank (each side)