Stoppi-penkki 8x3x60%
-stoppi 3-5cm ennen rintaa

Penkki käsipainoilla 5x10
-stoppi ja räjähtävä ylöstyöntö

Pystysoutu käsipainoilla 5x15-25

Linkkarit 5x10

AMRAP 7:
3 Squat Snatch @ 60/42.5
30 Double Unders

Goal: Snatches should be challenging, but capable of being done as fast singles. Goal = 5+ rounds.

Extra credit:
Glute Hip Thrust - BW 3 x 12-15. Rest 60s.

5RFT:

150m Run
9 C2B
2-3-5-6-7 Snatch 60/42,5kg (Teens 50/35kg)

Back Squat

3 x 3 x 70%

SO 2:00

3 - Position Snatch (High hang - hang - Floor)

2 x (1+1+1) x 65%
2 x (1+1+1) x 70%
2 x (1+1+1) x 73%
2 x (1+1+1) x 78%

*don´s drop barbell brw. hang & floor
Send Off 2:00

Warm Up 12 min
300 m Run
3 WallSquat
5 Snatch Press
14 scorpion
10 Banded goodmorning

No workout

12 min AMRAP
12 x cal row
12 thruster
12 x box jump

5 Rounds For Quality:
12 Inverted Barbell Rows
12 French Presses
12 Double DB Hammer Curl
12 Double DB Chest Flyes
90sec Rest

• Choose load

7 Sets Of Bench Press:
Set 1: 8 @70%
Set 2: 8 @70%
Set 3: 8 @72%
Set 4: 8 @72%
Set 5: 8 @75%
Set 6: 8 @75%
Set 7: 8 @75%
Btw sets 2min of assault bike or rowing (recovery pace).