front rack lunges

3 sets:
6+6 front rack lunge

-pidä työskentelevä jalka koko ajan edessä, älä askella välissä jalkoja vierekkäin
-tanko räkistä

2min rest between sets

2 rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
+
2 Rounds
4 Rope pull ups
3 Handstand wall walks to a plate
1-3 Negative chest to wall facing handstand push-ups (body at 30 degrees)
+
Build up to workout weight for SB bear hug carry
* 1-2 Rounds of toes-to-bars prep:
8 Supine hollow hold w/ double leg extensions overhead
8 Standing straight arm lat pull-downs
4 TTB timing drill (open, jump, pull & snap to bar)
4 Tension swings + 4 Kipping knee raises
+
@ workout weight
500m Bike
1 Rope climb
3 Wall-facing HSPU
6 Toes-to-bars
12m SB bear hug carry

Pause back squat 1/3

5x5
Every 3min
-2s pause ala-asennossa

Snatch cluster pyramid: 1/3

2 sets:

3 snatch
-15s rest
3 snatch

-1.30min rest

2 snatch
-15s rest
2 snatch

-1.30min rest

1 snatch
-15s rest
1 snatch

-1.30min rest

lisää painoja toiseen settiin

E2,5min x5
8 front rack reverse lunges

Muscle snatch + Overhead squat

5 x 2+2 @ 50%+1RM snatch, EMOM

Front squat

4/3/3/2 @ 80+% (2-3 RIR), rest 3:00 b/t sets

– Do your first set @ or around 80%1RM front squat, then build over the remaining sets as reps decrease

-2s. pause catchissa
-kevyt paino, 50-60% of max

60min bike erg.

4 sets:
• 4 Snatch
Weight: 70% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.