3 kierrosta

12 vipunosto takaolkapäille istuen
12 face pull

Tee liikkeet rauhallisella tempolla, sekunnin stoppi yläasennossa.

Rest day - what did you do?

Squat clean 2RM from the blocks.
Set the bar just above the knee with plates or boxes.
You may drop each rep.
After reaching your 2RM Drop down to 90% and do
15 single squat cleans from the ground.

OHS 3x3x60%

Front Squat

3-4-5-3-4-5 ( RIR 2-3 every Sets )

Go Every 3:00

Pystypunnerrus Max5
-eli nousu vitosilla päätyyn asti, ei kuitenkaan fail!!
-5-8 noususarjaa

Kapea penkki 70% x amrap

Ylatalja kapea kahva 5x15 TAI leuat 3x amrap kapea ote kämmenet vastakkain

Pystypunnerrus yhdellä kädella 3x8-15 / käsi

Hauiskääntö tangolla 3x20

3x AMRAP 6

A) 10/7cal row, 8 Db snatch @30/22,5kg Scaled 22,5/15kg
B) 10/7cal ski, 8 ttb
C) echo calories

(A+B+C )

Rest 3min between rounds

WARM-UP

Every minute on the minute for 12:00 minutes of:
1) :45s Row
2) 5 Behind the shoulder press with snatch grip + 5 Overhead squats + 5 Snatch balance
3) 10 Medball bearhug squat jumps
4) :20s L-sit hang or hollow hold

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STRENGTH

Bamboo overhead squats,
3 x 8 (light)

Overhead squats,
4 x 5 @ 65%
Lift every 2:00 minutes.

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SNATCH

Every minute on the minute for 12:00 minutes of:
Snatch pull + hang snatch + Snatch @ 68%

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CLEAN & JERK

Every minute on the minute for 12:00 minutes of:
Clean pull + Floating clean + Front squat + Clean + Split jerk @ 65%