A: Snatch Complex: Snatch pull + power snatch + snatch (moderate weight) 3x3
B: Power jerk + jerk from rack
C: Emom: Clean leader (increase weight every minutes)

Raakatempaus + Samoille jaloille kyykkyyn + Tempaus

2 x (1+1+1)x60%
2 x (1+1+1)x70%
2 x (1+1+1)x80%

Työntöveto 3 x 3 x 90%-100%

Tempaus työntö otteella 4 x 2 x 40%-60% (te)

15 minuutin palauttava aerobinen hölkkä

"DEATH BY"
DEVIL PRESS 2×22.5/15 15/10
CHEST TO BAR

A.
FT with partner:

200 cal Assault bike
*every 3min
4 Power snatch
5 OHS
4 Burpee pull-up
*assault every other round, all the others every round

B.
4 x
10 Strict pull-up
10 Strict dip
10 Tempo ring row
10 Tempo push-up

C.
Core tabata:
”Front&back”

SJ: 5x1 (from the rack)

Dumbell row 4x8-8

1) Hip thrust x 8
2) Split jump x 10
3) Banded walk 45s
4) Skater squat (elevated) x 8/8

A,
"Friendly Fran"
For time
3 rounds
21 thrusters @52/38kg
21 C2B

Timecap : 9 mins

B,
For distance:
Monostructural Cardio: 1x 40 mins

Every 10 mins do:
10 Cossack Squats, pick load
10 Band Pull Aparts
15 Banded Good Mornings
10 Goblet Reverse Lunges, pick load
10 Dumbbell Pull Overs, pick load

Monostructural Cardio- Bike, Row, or Run

Use light/recovery weight for all movements of keep them at bodyweight if needed.

Tunti pidetään RNC kamppailumatolla