Liikeparina maljakyykky.

Liikeparina käänteinen vatsarutistus.

Liikeparina russian twist.

Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint

Compare to 120505.

Part A).
Skill Primer
Dip Muscle Snatch, BTN Snatch Grip Strict Press & OHS
(5-8 sets x 2+2+2)

Part B).
Pause Snatch
(8 sets x 2 / 60%-75% / 0:03 pause below the knees)

Partner workout

For time :
80/65 cal row (YG, IG)

20 strict Pull up / partner assisted Pull up (YG, IG)
40 KB box step over @50cm (YG, IG)
60 Ring row (YG, IG)
80 KB deadlift 2x24/16kg (YG, IG)

80/65 cal row (YG, IG)

80 Snychro Single KB stoh @24/16kg
60 Snychro box jump @60/50cm
40 Synchro T2b
20 Snychro clapping push up

80/65 cal row (YG, IG)

Timecap : 35 mins

Amrap 20

5 push jerk left arm
5 push jerk right arm
10 push ups
15 cal row

@22,5 db

Week 4
1. Deadlift (Week 4/8)
- 2x6 tng reps @75-80% of 1 RM
- 3x3 single reps @82-85% pf 1 RM

1. 3 sets of A) 3x4 strict pull up @rpe8 Sc: 3x4 (weighted) neg. pull up / 10 heavy ring row

B) 3x4 strict ring dip @rpe8
Sc: with band/feet assisted/box dip

1. AMRAP 6 mins: Barbell Pump
 10 floor presses 10 bent over rows 10 biceps curls 10 hollowbody raises

EMOM16
1: 10-16 WB cossack squats
2: 10-20 situp + rotation
3: 10-15 WB hamstring curl
4: 10-20 windshield wipers

30 min

• 1 min erg
• 3 burpees over dB
• 3 alt hang clean and jerks
• 3 Reverse lunges

Add 3 reps to each movement (not erg) each round