Raakatempaus + Snatch drop (3sek pito pohjassa) 2+1x70%x5

Snatch Balance 1x3x70%, 1x2x75%, 3x2x80%

Te otteella VAPU 1x5x70%, 1x3x75%, 3x3x80%

accessory:

pystypunnerrus 3 x 8
jalannosto 3 x max

In 20min.:

A.1.
90s. Row / Air bike (easy)

2 rds:
8-12 Air squat
8-12 DB snatch
6-8 Burpee

A.2.
45s. Row/Air bike (moderate/hard)

2 rds:
5-8 Deadlift
5-8 Muscle snatch
5-8 Press behind the neck
5-8 OHS

A.3.
3x
3-position Power snatch

Mobility:
- Lunge complex
- Shoulder pump
- Thoracic + chest (w/barbell + ball)

Comment on your thoughts for the day here!

40s ON/ 20s OFF :

1. Row

2. Sandbag side drag in a plank

3. SU/DU

4. Wall cimb

5x3 (go by feel)

Raakatempaus 1x70%, 1x75%, 1x80%, 1x85%, 1x90%

Raakarive + RaTy 1+1x70%, 1+1x75%, 1+1x80%, 1+1x85%, 1+1x90%

Etukyykky, raskas ykkönen

Russian Twist 3x30

• 10 Min Volume Accumulation of:
Strict Handstand Push Ups
Seleziona se lavorare al pavimento oppure con Deficit (10/5 cm) o anche con Vest (9/6Kg).
Mantieni un range di reps pari a 3-6 per ogni sets.

21-15-9
OHS
Burpee
move directly to
21-15-9
Thruster
Ergo cal

Barbell 42.5/30kg

AMRAP 30
”I Go, You Go”
Rotate through the three sets

15/10 Cal. Row
10 Box Jump Overs

15/10 Cal. SkiErg
10 Wall Balls

15/10 Cal. Echo Bike
10 DB Snatches

• 5-5-5-5-5 of:
BB Front Squats (tempo 33X1)
5 @ 8 RPE (Load Repeat)
60% 1RM 5 reps
65-70% 1RM 5 reps
70-75% 1RM 5-5-5 reps
(Tempo 33X1 = 0:03 eccentrica, 0:03 pausa in basso, X concentrica esplosiva, 0:01 pausa in alto).