Snatch Grip Deadlift
9-6-3-3-3-3reps

2 mins rest btw sets

Build to a challenging set of 3 in 6 sets
Reset each rep

Tempaus 1x2@70%, 1x2@75%, 1x1@80%, 1x1@85%, 3x1@88%

Rive + YT 1+2@70%, 1+2@75%, 1+2@80%, 1+1@85%

työntöveto 1x2@90%, 2x2@95%

Takakyykky 1x3@70%, 1x3@75%, 1x2@80%, 2x2@85%

• 5-5-5-5-5 of:
BB Hang Power Clean (0:03 eccentric in Hang)
Scaldati progressivamente e poi in 3 sets sali sino a una quintupla pesante ma ben gestibile con cui
senti di avere altre 2 reps di margine. Poi con quel carico fai altri 2 sets.
Dal BB sulle anche fai 0:03 di eccentrica sino alla Hang un dito sopra ginocchio poi esplosivamente
giri al petto il BB. Fai così ad ogni rep

Overhead squat 5-5-5-3-3-3-1-1-1 reps

30 min jyystö (AMRAP)

10 Seinäpallo 14/20
10 T2B
10 Bar over burpee
10 Thrusteria 25/32,5
10 kaloria laitteella
10 kahvakuulaa 16/20

alkulämppä 12 min
Liikkeiden läpikäynti 10 min

For time:
15 Power cleans 60/40kg
15 Bar over burpees
10 Power cleans
10 BOB
5 Power cleans
5 BOB

1/2 Murph

800m Run
50 pull ups
100 push ups
150 Air squat
800m Run

(salin ohjelmoinnissa)

10-20 vetoa x 50-100m

Palautukset 1-5min

Oman kunnon/fiiliksen mukaan.

"For Time (with a Partner)
50 Synchronized Wall Ball Shots @9/6kg
30 Synchronized Cleans @40/30kg
50 Synchronized Wall Ball Shots @9/6kg
20 Synchronized Cleans @50/35kg
50 Synchronized Wall Ball Shots @9/6kg
10 Synchronized Cleans @60/40kg
TC: 30'"

28’ AMRAP of:
8 (4+4) One Arm DB Overhead Squat 22,5/15

1 Rope Climb or 10 Ring Rows
8 (4+4) One Arm DB shoulder to Over Head