snatch balance + drop snatch practice

10' EMOM
1 power snatch + 1 OHS + 1 snatch balance @ moderate weight, focus on good form

3 Rounds, For Calories in 34 minutes

2 minutes BikeErg
2 minutes Rest
2 minutes Row
2 minutes Rest
2 minutes SkiErg
2 minutes Rest

*lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti

2x3@barbell (~25min),
2@50% (20min),
2@60% (18min),
1@70% (15min),
1@75% (12min),
1@80% (9min),
1@85% (6min),
1@90% (3min),
LAVA: 3x1@95%-100+%

*lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti

2x2x 1+1@barbell (~23-25min),
1x2x 1+1@50% (20min),
1x2x 1+1@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
LAVA: 3x 1+1@95%-100+%

TAI

*lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti

2x2x 1+1@barbell (18min),
1x2x 1+1@50% (15min),
1x2x 1+1@60% (12min),
1+1@70% (9min),
1+1@80% (6min),
1+1@90% (3min),
LAVA: 3x 1+1@95%-100+%

90s on / 90s off x8, alt. between a & b:
a) 5 pull up
10 wb
AMRAP row
b) 10 push up
10 kbs
AMRAP bike erg / ski erg / air bike

Partner workout
For time:

Every 6 minutes x 5 sets
A.
21-15-9
Syncron Goblet squat @20/16
Syncron T2b

B.
21-15-9
Sync KB clean
(Jumping) Pull up (YGIG)

C.
AMRAP 5’
15 sync russian swing
12 sync Burpee
9 sync push up

D.
AMRAP 5’
10 sync goblet lunges
10 sync sit up
10 box step up (YGIG)

E.
For time
40-30-20-10
gorilla row (YGIG)
meter farmer carry

CLOSE GRIP BENCH PRESS

4x6

• eli kapea ote tangosta ja kyynerpäät lähemmäs kylkiä (menee enemmän ohjentajille)
• aloita itsevarmasta

DEFICIT DEADLIFT

4/4/5/5

-lisää viime kerrasta
-jalat esim levypainon päällä (20kg) pidä sama levypaino jatkossa aina

30' AMRAP w. partner
150 cal row
100 DU/200SU
50 wall ball
25 burpee box jump
10/10m bear walk w. DB @ 2x17.5/10kg

Bench press 4x8