Snatch Pull 100% (of snatch)

3 sets of 4 reps

• 2min.: Row/Bike/Run

• 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 Up/down dog
  5+5 Scale w/ stretch
  5+5 Side squat

• 1min.: Row/Bike/Run

• 1 rnd:
  8-10 Deadlift
  8-10 Muscle snatch
  8-10 Press
  8-10 OHS

2 rds:
3 Snatch pull
3-Position Power snatch

• Mobility...

– Foam Roll Lateral Hip x 60s each side
– Active Straight Leg Raises x 60s each
– Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Weighted chin up 2-5-2-5-2-5

Power clean from blocks 8x3

Aikaa vastaan:
10 kierrosta
6 raakatempaus (40/30kg)
6 burpee yli tangon

AIkaraja: 15min

3 x
3 etukyykkyä + 5 takakyykkyä.

*Paino noin 75% etukyykyn ykkösmaksimista
*ensin tehdään etukyykyt ja heti perään takakyykyt, tanko vaan käy telineessä, jotta voidaan vaihtaa otetta.

*sarjojen väliin 2-3 minuuttia lepoa

KEHONHUOLTOVIIKKO

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

A,
Back Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
4 rounds of:
Jump Rope, 1 min
Handstand Walk Practice, 2 mins
max rep Sandbag Ground-to-Boxes, pick load, 3 mins

Handstand Walk Practice or Handstand Hold Practice

Goal:
Complete at an RPE of 6-7 (roughly 70%).

C,
Banded Lat Stretch, 60 secs/side
Pec Stretch, 60 secs/side
Pigeon Stretch, 60 secs/side
Sprinter Stretch, 60 secs/side
Samson Stretch, 60 secs/side
Downward Dog, 1 min

12 min emom
Min 0-3 (4 sarjaa): 3 reps
Min 4-7: 2 reps
Min 8-11: 1 rep

Painoa nostaen