”Lapojen aktivointi-jumppaa”

Penkki max1

Penkki 5x5x70%

”Bodarisoutu” 8x10

Snatch Pull wth a pause (2s. in hang position)

3x2

100-110% 1 RM Snatch

Mobility/Open gym

FOR TIME:

21-15-9

Hang Power Snatch 25/35kg

Bar facing burbee

.

TC 10min

120 alternating dumbbell snatches for time 22.5/15
5 burpees at the top of each minute

20 minutes of:

6-8 Strict C2B
10-12 Ring Dip
:30 L-Sit Hold on KB`s
13 Biceps curl, Barbell

rest 1:30 btw rounds

3 x 3 (slow negative part)

For time:
1000 m bike

5 rounds:
20 thrusters 30 kg
15 bar over burpees
10 cal ski/row
10 pull-ups

1000 m bike

Hang Squat Snatch (above knee) + Hang Squat Snatch (under knee)

8 x (1+1) @ 65-80%

SO 2:00

Hang power Clean (Above knee) + Hang Squat Clean (Under Knee)

8 x (1+1) @ 65-80%

SO 2:00