Find days max:
3rm
2rm
1rm

(No tng lifts)

A:
Snatch bygg upp till tung 1a
B:
E2M for 12min
1: 5 back squats (utmanande vikt)
2: Max reps strict pull ups
+
21-15-9:
Front squats 60/40kg
CTB

C:-

Chipper aikaa vastaan
100 naruhyppyä
30 boxihyppyä
30 toes to bar
30 ilmakyykkyä
30 leukaa /rengassoutua
30 askelkyykkyä
100 naruhyppyä takaperin

venyttely/rullaus

Työntö 2+2 nousu 70%

Etukyykky 5x3 pumpaten nousu 70%

Powell Raise @ 3010, 3 x 10 reps

Single-Arm Dumbbell External Rotation @ 3010, 3 x 10 reps

8:30am open gym post if coming

For time

Buy-in: 20 heavy kb walking lunges (2x24/16)
3 rounds
10 wall ball (20/14)
10 box jump (60/50)
10 kb swing (24/16)
Buy-out: 20 heavy kb walking lunges (2x24/16)

4 x 4

A:-
B:
3rfq:
8 hinge rows
10 blocked push ups
12 reverse snow angels
+
E3M for 9minutes
Max set of unbroken MU
Alt. 10min MU training
+
5 rounds:
1min on/1min off:
30 RKB swing 32/24kg
*1000m straff rodd för varje runda som du failar
C:

3 RFT
400m run
21 OH KB Swings (24/16)
12 Pull Ups