Bench Press

Build Heavy Single

3 rounds

10 Air Squat
5 Push Up to down Dog
1:00 Row

For time:
Buy in: 100 SU

5 rounds:
15 sit-ups
10 push ups
15 air squats

4 rounds:
20 slamballs 20/15
15 kb squats 24/20
1 rope climb

3 rounds:
15 box jumps
15 SDHP kb 24/20

2 rounds:
22/15 cal AAB tai 30/22 cal ski/row

Cash out: 50 burpees

TC: 40 min

Dynaamisia liikkuvuusharjoitteita 🤸

3 rounds:
12 Alt. Straddle Leg Raises Over DB's
1:00 Weighted Plank Hold (pick load)
Max effort Hanging L-Sit Hold
:60-:90 Rest

Push Press 4x5 n. 85-90%

3x Super Set
A) 6 Bench Press
B) 10 Hauiskääntö + Shoulder Press (käsipainoilla)
C) 10 Punnerrusta

Warm-up: 10 minutes of snatch mobility & snatch practice

A) Snatch complex:

Build up to heavy weight in a complex of: 1 Snatch pull + 1 Snatch in 12 minutes.
Then:
4 x 1+1 @ 87-92%

B) Hang power snatch

Climb up to a heavy set of 2 hang power snatches in 10 minutes.
Sarjojen jälkeen vielä 3 x 3, -5-15kg

C) Snatch grip deadlift 4 x 3 @78-81% (maastavedon 1RM)

D) Hatch squats

Back squat
8@65%
8@70%
6@80%
6@85%

Front squat
5@70%
5@75%
5@80%
5@85%

Laske prosentit suoraan ykkösen maksimin arviosta. Etukyykyn 1RM on noin 85% takakyykyn maksimista.

Snatch Complex

Power Snatch + Hang Squat Snatch

5 x ( 1+1 ) 75 - 80% SN

Pausing Tall Snatch

5 x 3 x Light weight. (3 sec pause in bottom)

3 rounds

2:00 Bike
7 medball squat cleans