5 sets:
3 Hang Power Snatches
- Build by feel, but something heavy
- Rest 2min btw sets

5x3 Snatch High Pulls
- Build by feel
- Focus on technique and right positions
- Rest as needed

5 Sets:
1 Slow Snatch Deadlifts 5-6/10 RPE
- 10sec up and 10sec down
- The goal is hitting PERFECT positions. When we move really slow, we can build awareness around what the positions should look and feel like. Use this as a technique drill
- Rest as needed btw sets

WU
Ketteryyttä

CF
Go every xxx min
3x
32/40 cal bike
30 db snatch
20m FR lunge w db
10 HSPU/HS-walk
5 squat clean, increase weight

500-m row
400-m run
– Rest 3:00 between rounds.
– juoksu sisällä tai ulkona
– sisällä 5rds käytävässä

scaled wod
5 rounds for time:
250-m Row/ski or 500m C2Bike
150-m run
– Rest 3:00 between rounds.
– juoksu sisällä tai ulkona
– sisällä 2rds käytävässä

A) Gymnastics strength tests:
Max reps strict handstand push-up (or scaled version)
Max reps strict pull-ups (or scaled version)

A) 15min AMRAP
20 double-unders
5 hang power snatches 50/35
5 handstand push-ups

Power clean & push-jerk
6x1 Every 20s @60-65% 1RM
6x1 Every 40s @70-75% 1RM
6x1 EMOM @80-85% 1RM

X-rest after 6 sets to reload the barbell

Pystypunnerrus Max1
-5-8 noususarjaa
-päätyyn asti, luvan kanssa saa feilata!!

Penkkipunnerrus vastaotteella 5x10-15
-”kevyttä pumppailua”

Kohautukset käsipainoilla 3x20

Ring Muscle-up – Max (unbroken) reps in 40-seconds

Ring MU → Bar muscle-ups → Seated ring muscle-ups → Russian dips