Muscle snatch
4x3 @kevyt paino, räjähtävä

Power snatch + snatch
4x 1+2 @ 70%,73%,75%,78%

Snatch
5x 1 @ 80%,82%,85%,88%,90%

3:30 on / 1:30min off x6 w/ partner, YGIG, divide anyhow:
a) 2-4 rope climb / 6-8 lying to standing
20-30 s.a. db hang snatch
into AMRAP burbee box get over (60/50)

b) 2-4 wall walk / 4-8 feet-on-box wall walk
30-40 russian kbs
into AMRAP row

Jätä AMRAPeille ainakin 60s aikaa.

E90s x12:
a) 6-12 T2B / kipping knee or leg raise (1-2 sets)
6 thruster (build up the weights)
b) 30 DU / AMRAP DU in 45s / 50 SU

Tavoitetyöaika 45-60s / intervalli. TC 70s / intervalli.

A) 4 rounds
8/8 single leg DL (RX: Double KB)
4 single press complex (1 strict + 1 push press)

B)
3’on/1’ off x 4 sets
6/6 single arm hang clean
6/6 single arm thruster
6/6 single arm overhead lunges
40 Double Under
In the remaining time: AMRAP V-ups

E1.20M x 8-10 alt 1 & 2

1. 1 set of bar MU - tähän jokainen valitsee itselleen sopivan skaalauksen edellä tehdyistä progressioista.
2. 1 set of DU/SU

Huom! Semi helpot ja tekniset setit.

ACCESSORY

4x
12 kulmasoutu tangolla (raskas)
12 ring facepull
10 arnold press
- rest as needed

4min ON, 2min OFF x6 (vuorotellen A&B, 3 kertaa molemmat)

A)
15/12 cal bike
6 handstand push ups/ 10 db push press
30 DU / 60 SU
Max cal row

B)
15/12 cal row
10 alt. Db snatch @22.5/12kg
10 wall ball @9/6kg
Max cal bike

• loppukaloreihin vähintään 1min aikaa! Skaalaa sen mukaan tarvittaessa ☺️

Pull up 3x8

2-3sets:

40+40m s.a farmer carry
4+4 Turkish get up

4 rounds:
15 wall ball @9/6kg
6-10 hspu / 10 push press
15 box jumps @60/50cm
- rest 2min