PUSH PRESS 3/6
2 rounds of:
3-2-1
Every 2min

AMRAP´S 2/2/2/2

Shoulder Press 35/25kg
Row Calories
Push Press 35/25kg
Row Calories

Kyykky 2x2x87,5%

Penkki 3x1x85%

Suorinjaloin maastaveto 3x6 (40-50-60%)
-jokainen toisto lattiasta

4 sets for time:
300/240m Row
15 Push ups
30m Skillmill Sled Push 9/8
15 Push Ups
- Rest 1:30 btw sets

Two sets of clean and Jerk

🍇🍈🍉🍊🍋🍌🍍🥭
For Quality
Laatuaikaa parin kanssa

Maastaveto
10000kg YHTEENSÄ

*sama paino kaikissa omissa sarjoissa
*jakakaa miten haluatte

Find your 4 RM frontsquat

Tempaus kahvakuulalla/käsipainolla 3x10 / käsi

Stoppi-kyykky 3x3 (40-47,5-55%)

Kyykky 5x65%, 3x75%, 3x1 (85-90-95%)

Jalkanostot maaten 5x15
-pitkä liikerata

WARM-UP

10:00 minutes or 3 rounds:
:45s row or bike
10 Upright row
8 Overhead squats
6 Snatch grip behind the neck sotts press.
4 Hang squat snatches
20 Flutter kicks

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SNATCH

Primer:
3-5 sets of "3-position snatch"
- Above knee, below knee, floor
- Pause at knee on each lift.
- You choose the weights, but focus on good mechanics

Worksets:
Every minute on the minute for 12:00 minutes of:
Power snatch + Hang power snatch @ 65%

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CLEAN AND JERK

Primer:
Clean pull + Hang power clean + Power clean + Push jerk
3-5 sets of (1+1+1+2).
- Pause at catch on each lift
- You choose the weights, but focus on good mechanics

Worksets:


Every minute on the minute for 12:00 minutes of:
2 x (1+1) Power clean + Power jerk @ 65.%

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STRENGTH

Snatch grip behind the neck sotts press, 3-4 x 8-12

Front squats


5 x 5 @ 65%
2-3s pause at bottom.
Lift every 2:00

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(OPTIONAL) BONUS

Core:

Accumulate total of 60 back extensions on GHD. Split anyhow

Conditioning:

For time:
30-20-10 reps of
Calories bike erg
Kettlebell swings 24/16kg
Wallball shots 20/14lb

2min on - 2min off x5:
9 hang power clean
6 v-up
3 lateral bar over burpee
Rx: 60 / 40

Start all intervals from the top
Result: total reps completed.