Voima
E3MOM, 4rds
Box step up 8+8

WOD
8min amrap
ring row 2-4-6-8-..........
KB Sumo DL 8

3*8 dumbell press

snatch grip deadlift

4x4 @110+%
joko sama tai vähän lisää viime viikkoon

WU

Speed
3-4x
B-Skip Drill

3-4x
Power Clean (50 % 1RM) 3 →
Lateral Bound 3/puoli

3x
Lateral Shuffle Drill ×5

3-4x
4-6/puoli band rotational press

CF
15min amrap
12 c2b
24 cal ab
6 raaka rive 60/90kg
12 devil press 2x 50lbs
24 wb
6 STOH 60/90kg
painoja pitää skaalata siten, et riveissä nosto ~every 15sek

Snatch:
Build to days heavy 1 Snatch
- No fails
- Rest as needed btw sets

5 sets:
1 Pause Power Snatch @70-75% 1RM Power Snatch
- Pause in the receiving position for 2 seconds
- Rest 1min btw sets

4 sets:
2 Pause Snatch Pulls
Sets 1-2: @60% 1RM Power Snatch
Sets 3-4: @65%
- Pause for 2 seconds at the top of the Snatch Pull. When you pause at the top of a snatch pull, really push through the legs as hard as you can!
- Rest as needed btw sets

4 sets:
2 Pause OHS
Sets 1-2: @65% 1RM Snatch
Sets 3-4: @70%
- Pause 3sec at the bottom
- Rest 2-3min btw sets

8 Rounds:
400M Run

as superset: 4 rounds

8 bench press
+
5 (weighted) ring pull up

• vähän lisää viime viikosta