-Ilmakyykkytekniikka
-Valakyykky tekniikka

Valakyykky, 3 x 5 sopiva paino

Jos liikkuvuus on ongelma, harjoittele liikkuvuutta.

In every 90 s x 12
2 high pull *
1 clean *
* From blocks

1-5 Muscle-up

2 rounds of:
36 Cal Row
18 lateral bar burpee
9 Thruster @60/40kg
3 Rope Climb
Rest 3'
24 Cal Row
12 lateral bar burpee
6 Thruster @70/40kg
2 Rope Climb
Rest 3'

HUOM! Ei ole valmentajaa :)

Eilinen/lepo

Snatch, Build up to heavy 1rep max in 15-20min
+
E2M for 20min
1: 90sec all out row
2: 4x snatch
Score is total cal on rower + total combined snatch weight for all rounds.

Bench press 3x5@50-60-70%

2rnds, 5min each:

A) 3min row 2min d-ball carry

B) 3min bike + yoke carry

C) 3min ski + d-ball over yoke

4rnds, 10reps

DB bench press
DB press
DB bicep curl

OverHead Squat
Hang Snatch
Snatch

Push Up
(Dumbbell Snatch)

Amrap 10
10 Hang Snatch
5 OHS
10 Push Up