Voima
E2MOM, 4rds
Strict pull up 5

Metcon
PariWOD: For time
Ergo 100cal
DB hang snatch 80
Sit up 60
Lunge 40
DB Devils press 20

Tempaus

-pause(2s) at the bottom of dip
-moderate weight
-2min rest

Parin kanssa for time:
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Clean & Jerk
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM

10 min E2MOM:
• 2 Hang Power Snatch
• 1 Squat Snatch
Start light; increase weight to finish as heavy as possible.

Front squat

3 to 4 x 3 @ 80-85% (2-3 RIR), go every 3:00-3:30

Snatch

6 x 2 @ 74-79%, E1:15
4 x 2 @ 79-84%, E1:30

– Drop the bar between each rep, reset and go
– Build up within the percentage range each set
– Cues: 1) Continued acceleration: You have to start slowly enough so you can accelerate the bar when you go past your knees, 2) Finish the pull. When the bar hits your hips (contact point) you should pull as hard as you can. Common mistake is going under the bar as soon as the bar hits the contact.

Back squat

3 x 5 @ 75-80% (2-3 RIR), Rest 3:00-4:00 between sets