Optional Accessory:

2min L-Sit on Rings.

Brake the sets as you want.

• 12 Min EMOM of:
BB Power Snatch 1 rep
Start @ 65% of Squat Snatch 1RM and add weight after no fewer than 2 good sets.

• 12 Min EMOM of:
BB Power Clean 1 rep
Start @ 65% of Squat Clean 1RM and add weight after no fewer than 2 good sets.

"Randy"

35/25kg Power snatch, 75 reps for time.

EMOM 10

1 x Snatch 70-85%

Raakatyöntö 2@70% 2@75% 2x2@80%

työntö saksiin 3x5, lisää kuormaa edelliseen viikkoon

Yhden jalan hyvää huomentaliike 3x10+10

V-UPs 3 x max

"BEC"

90 minutes.

30 KB American Swing 24/16kg
20 pistols
10 power clean + tng push press@ choose weight
750m row/650m ski/35 cal bike
16 c2b
3+3 TGU@ choose weight
*every 6 minutes perform 0:30 HS walk

(kepeesti ja kauniisti, ei tunnu pahalle)

Banded Leg Curls: 3 x 30-50 each. Rest 30s.

Jerk behind the neck + jerk
(can be power jerk or split)

4 Rounds
20 Kb swings (24/16) kgs
10 Goblet squat
50m swim ( 150 m run)