Päivä 6

A.1) Muscle snatch+Drop snatch +ohs
4×2+2+2

B.1)Back squat
3×8 @64%

D.1) Tempo snatch+ohs w/5.sec pause atg(5.sec tepmo from floor)
6×1+2 @65%

E.1) Db z-press
4×8 building weight

5×
F.1) Push up w/5.sec eccentric
×5

F.2) Side plank+hollow hold
1. 30.sec right Side
2. 20.sec hollow hold
3. 30.sec Left Side
4. 20.sec hollow hold

AMRAP 11

1 shoulder press
1 front Squat
1 Calories Bike

......
Add one rep each after round.

3x 2 snatch + 2 hang snatch ( 67-77% of 1rm)
4x 1 snatch + 1 hang snatch (77-87%)

9 Min Emom
* 12 Romanian Deadlift
* 10 Tall Box Jumps
* 10-12 Dual KB Push Presses

4 rnds
8 seated db press
20s. hollow rock
15 ghd hip extensions

For Time
10 Rounds
12 KB Swings
3 squat Snatch
@24/16
@60/42.5

FINISHER (ALL)
4 SETS (:40 ON/ :20 OFF)*
MOVT 1 - Biceps Curls (your choice, bar, DB, KB etc)
MOVT 2 - Weighted Hollow Flutter Kicks
*1 SET = MOVT 1 + MOVT 2.

IN TEAMS OF 2...
AMRAP x 24 MINUTES
40-40-40 Cal Row/Bike/Ski
40-30-20 Synchro Feet Anchored Sit-Ups
40-30-20 Box Jumps @ low/med/high

• Split all other work as needed.

4x6 70% max

ACCESSORY:
abs & biceps

15-12-9 reps of:
straight leg sit up
hollow rock
barbell bicep curl
-rest 1min between rounds