Box squat 3sets of 6reps. 2min rest

Snatch tech

Clean & Jerk technique

leppee ja syöp

Penkki punnerrus 5x8@65-70%

Ojentapunnerrus 4x8-12 (käsipaino niskantakaa)

Takakyykky 5x5@70-75%

Tolpilta työntö 6 x 1@50-70%

20min of Quality

10/10 alt. arm Hollow Floor Press
10/10 Russian Twists
10/10 Scorpions
10-15 Leg lifts holding KB
(Rest as needed)

THIS IS A WARM UP

6 Rounds not for time - But get warm

• Row 250m @ 80% intensity
• one of the movements below

Movements

• 30s plank + 30s side plank + 30s plank + 30s other side
• (x2) 30s walking (one 24kg kettlebell over the head, one 24kg kettlebell resting on shoulder) + 30s (change sides)
• 30s "goblet" carry (24kg kettlebell) + 30s one handed farmers carry + 30s "goblet" carry (24kg kettlebell) + 30s one handed farmers carry (other side)

• 4 X 3 Min AMRAP of:
BB Clean & Jerk (60/40Kg) 3 reps
Bar Facing Burpees 6 reps
Pull Ups 9 reps
3:00 rest each AMRAP
Score non continuativo. Al termine del AMRAP riparti dai Clean & Jerk.

Front Squat 15-15-15 reps, add weight for every set

Deadlift + Hang Squat Clean 4x3 reps

A.) EMOM 10
Snatch pull + low hang power snatch

-use 75% of 1RM power snatch
-same weight on every minute
-add weight from last week

B.) Gymnastics
UB Ring MU 5/4 reps
rest 30 sec
Alternating pistols 20 reps (10/10)
rest 30 sec

-ota sellainen määrä mikä menee UB Ring MU

C.) 3 rds for time
12 Thrusters
12 pull-ups
12 Lateral burpees over the barbell

TC: 10 min

L1: 42,5 /30kg // Kipping pull-up
L2: 50 / 35kg // C2B