4 rnds, 20s. each, 10s. rest b/w
Box HSPU, 3 sec negative
Pull Over
bulgarian split squat L
bulgarian split squat R

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Snatch aina lähtökohtaisesti kyykkyyn, jos ei muuten mainita.

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2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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Spend 15 minutes building up to 60%
Snatch Pull + Hang Power Snatch + Snatch Balance

Penkkipunnerrus
Sarjat: 2
Toistot: 6, 5 ja 4

Ensimmäisessä sarjassa vara 2 ja toisessa vara 1. Toiseen sarjaan ladataan 6 toistoon ensimmäisen sarjan 5 toiston kuorma ja 5 toiston sarjaan ensimmäisen sarjan 4 toiston kuorma.

Back Squat
4 x 8
@ 40%
2-0-X-1 (Normal)

Conditioning / YGIG
3 Rounds each for quality
1) 10 Box Jump
2) 30s L-Sit Hold / Tuck Hold
3) 10 Burpee

AMRAP in 15 minutes
9 Power Cleans @50/35 kg
7 Shoulder-to-Overheads
9 Power Snatch
7 Overhead Squat
30 Double-Unders

Strict HSPU
Front squat

Rästi

For time:

1 Power Clean 110/75kg
20 Pull Ups
2 Power Clean 115/77,5kg
15 C2B
3 Power Clean 120/80kg
10 BMU

High Hang Squat Clean (Pocket)

Find max in 15 minutes.

3 rounds
1:00 row or bike
10 air squats
10 passthroughs

Barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squat
5 good mornings

Squat clean
EMOM x 12
1 squat clean

*increasing in weight every 2-3 rounds
*building to a heavy 1 rep

WOD
For time:
10-15-20
Bike or row calories
15-10-5
Squat cleans 135/95