5 kierrosta

10 etukyykky 70/50kg tai @60%, pyri tekemään kyykyt putkeen
15 pallonisku
15/20 cal soutu/pyörä

aikaraja 18min

Squat snatch complex
E90S x 9
hang snatch above knee + hang snatch below knee + snatch

For time :

15-12-9

Snatch 35/25kg
Pull Ups

TC 7

Omatoimi:

Kuinka pilkot?
Tempaukset mennään TnG tekniikalla.
Leuat, skaalauksella jolla voit tehdä sarjat nopeasti.

Chipper

20 TTB
20 Box over Burpee (facing the box)
20 cal Row
20 DB Thruster 22,5/15kg
20 cal Row
20 Box over Burpee (facing the box)
20 TTB

RPE 4

Target < 12min

Tailoring Options

TTB→ High Knees
Box over Burpee→ Burpee
DB Thruster→ decrease the loading

From Rack
Push jerk + split jerk , 5sets of 2+1 reps @50-70%

then build to heavy single for push jerk in 3-5 sets (pause 3 sec on each rep)
dont go to failure! its not the main goal find new 1 rep max.

5 x 1 clean + 3 split jerk.

Work on the technique, you choose the weight. If your weights remain light (under 70 % of BW), you can increase the sets. If you go heavy, sets can be fewer.

20 min AMRAP

9 x wallball 14/20lbs
12 x toes to bar
50 x DU

5 x 1 @ 85%

5 x 5 @ 65%

12-9-6-3
Raaka rinnalleveto 84/55kg tai @80% 1RM
6 yleisliike tangon yli

aikaraja 12min