B. Every 2min x3

1 Power snatch + 1 Hang snatch x "1 vajaa"

Focus notes: Painoa vähän lisää viime viikosta, yksi hyvä raakatempaus olisi pitänyt saada vielä complexin alkuun!

-6 devils press 15-20kg/ 12.5-15kg
-rest

-6 bench press 40/30kg
-rest
*increase the weight on every round.

-5 deadlift 60/45kg
-8 bar over burpee

A,
Snatch 3-3-2-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
For time:
30 Shoulder-to-Overheads @93/65kg
20 Strict Ring Dips
10 Bench Press @93/65kg

Every time you break complete:
Run, 200 m

Goal: Sub 20 mins

C,
3 rounds for quality of:
10 Snow Angels
10 Scap Push-ups
10 Band Pull Aparts

Band Shoulder Extension Tri-set
3 x 10-10-10. Rest 60s
- 10 reps with each grip variation
+
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

SKILLS
3 ROUNDS OF
5/5 x Halo
7/7 x One Hand Russian Swing
1/1 x Windmill

3 ROUNDS OF
5/5 x Row
7/7 x 1 Legged Deadlift
1/1 x Turkish Get-Up

Wod
‘One Road’ Stacking

Alt Dead Snatch
Goblet Thruster
Sumo Deadlift High Pull
Goblet Lunges
Sit-Up
Burpee

Clean Pull On Riser
(https://www.catalystathletics.com/exercise/180/Clean-Pull-On-Riser/)
3 x 3
rest as needed

3 - 4 Sets :

a ) Barbell Hip Thrust
b ) 60-90 sec elbows plank
c ) 8 - 12 Barbell Upright Row

Barbell movement Choose weight should be completed Unbroken

A,
Deficit Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
Set bar so it's just above your shoe laces.

B,
Each for time:
Row: 5x 500 m

Rest 2 mins between efforts.

C,
Complete as many rounds as possible in 8 mins of:
Double Kettlebell Front Rack Carry, pick load, 15m
10 Weighted Sit-ups, pick load
10 L/10 R Side Plank Pulses