Snatch Pull
3x3x110%
3x2x120%

Remmit käyttöön.
Jokainen joka tekee laittaa mulle videon yhdestä sarjasta! -rs

Snatch

60%/2
65%/2
70%/2
75%/2
(80%/2)x2

A:
Snatch 5x2 @ 80%
B:
Front squats:5-5-5-5-5(bygg upp till tung 5:a)
+
10min amrap:
15/10 cal row
5 pull ups
10 push ups
15 squats
C:
KB Conditioning:
20-40min emom:
5 RKB swing

Teams of 3:
100 Calorie Row
100 Box Jump Overs @61/51
50 Power Snatch @ 42.5/30kg
50 Overhead Lunges @ 20/15kg plate
50 Sumo Deadlift High Pulls @42.5/30kg
100 Box Jump Overs @61/51
100 Calorie Row

For Time
30-20-10
Wallballs 20/14p
TTB
12-8-6
Front squat 70/50kg (Floor)

Back squat

3x3 @ 85%
2x2 @ 95%

Amrap 8
12 russian swings
6 goblet squats
12 kb snatch
6 deadlift
-1min rest-
amrap 10
10 split jumps
8 push ups
10 air squats
4 pull ups
-1 min rest-
amrap 8
4 power c&j
4 hang power c&j
4 c&j
4 hang c&j

21, 15, 9 of:
Shoulder to OH 60/40
Burpee Box Jump Overs (must clear box)

Stabilization:
63 Toes to Bar (in as few sets as possible, rest as needed)

5 x 10 superkevyt mave / tekniikka, pakarat messiin (30-40 kg)

nousu 85%