Voima
E3MOM, 4rds, As super set
Goblet squat w/ 2xKBs
Hollow hold 10-20s

WOD
EMOM 9min
1. Lunge 10-12
2. Plank shoulder tap 10-12
3. Up down 5-10

Part A).
Skill Primer
Dip Muslce Snatch & Pause OHS
(5-8 sets x 2+2 / 0:03 pause)

Part B).
Halted Snatch Deadlift & Power Position Snatch
(8 sets x 1+3 / 0:03 pause below the knees)

22.7 päivän treeni

4 kierrosta
400 m juoksu
20 - 15 - 10 - 5 hsp
15 kb swing

TC 16 min

Every 3:00 x 5:
30/24cal Row
- Push the pace on this one and aim to get faster on each round

4 sets:
12 Seated Double DB Strict Press
- Rest 30sec
12 Barbel Bicep Curls
- Rest 90sec

OHS 4 x 4

Voima
E3MOM, 4rds
Strict pull up 6-8
matala tanko

WOD
PariWOD: You go, I go
Amrap 14min
WB Power Clean 16
WB 16
Sit up 16
Ergo 16cal

For time:

9-6-3
squat clean @60/40kg
bmu
*10m hs walk after each round

rest 5min

15-12-9
power clean @60/40kg
ttb
*10m hs walk after each round

Targets under 5min, time cap 8min / fast singles barbell, big sets gymnastics

In 2 minutes:

10/7 Calorie Row Erg
4 burpees over the bar
In remaining time, max deadlifts

Rest 2 minutes between rounds.

*Repeat for a total of 6 rounds

Barbell 50/40kg