Kyykky 6x5x80%

Penkki 6x2x80%

Maastaveto 6x5x80%

Sivutaivutukset 3x20 / puoli

Reverse Hyper 3x12-20

bike 500m
then
3 rounds of 30s. on 20s. off
stick pass through
scapular push up
hollow hold
ring row

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Max effort UNBROKEN reps for

strict C2B
rest 5 min
kipping pull up

mark down 2 of your attempts per movement

Practice: (10-15min.)
Pull up / Chest to bar / Muscle up

• Try to go next level.

A.
5 x 10 Backsquat

B.
4 x 10 (5+5) frontrack reverse lunge (bar)

C.
5 x 12+12 Bulgarian split squat (KB/DB’s)

D.
4 x 6 GHR (good morning)
4 x 15-20 GHD

Backsquat

5x3@60-75%

Kax ekaa toistoa 2sek stoppi pohjassa

Find your 3 rep max for snatch push press.

LÄMMÖT SALIOHJELMAN MUKAAN!

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HIP POWER SNATCH + SN BALANCE
3[3+2]@nousu 50%, 3[2+2]@60% te-% pal 2min

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SNATCH PUSH PRESS
4@50%, 4@60%, 4@70%, 4@76%, 3x2@81% te-% pal 2min

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SNATCH
2x3@50%, 2x3@60%, 4x2@70% te-% pal 2min

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CLEAN PULL seiso 5cm korokkeella
2x5@81%, 2x4@91%, 2x3@101% ty-% pal 2min

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FRONT SQUAT
2@30%, 2@40%, 2@50%, 2@60%, 2@70% pal 2min

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OHEISET 3x
6-10 ABS ROLL-OUT, kevennä polvet lattiassa/kuminauha vyötäröllä
6-10 KULMASOUTU KB/DB

Tempausveto + raakatempaus + tempaus (pysäytys polven alla ja päällä jokaisella toistolla)
4x1+1+2 60% tempaus maksimista

🏊‍♂️🏊‍♀️🏊🏝
Aikaa vastaan🌴