🤸‍♀️🩷🤸‍♀️❤️🤸‍♀️💚

4x4 hang snatch

3 Rounds (can do this AFTER the competition workout)

0:30-0:40/side Copenhagen plank*
8-12 Seated good mornings
8-12/side KB Side leans

Front squat 10-8-6-8-10 reps

A,
Hang Muscle Clean + Low Hang Muscle Clean + Push Press
(5-6 sets 2+1+1)

Low Hang Power Clean + Power Clean + Push Jerk
(5-6 sets 1+1+1)

3 rounds
- rows heavy
- curls sync, max+
- skull crushers ext. max+

3 rounds
- Bulgarian split squats w. Heavier weight

3 rounds
- Bent over rows
- hammer curls, max+
- DB pullovers, max+

MAX+ : Do the max reps, take a very short break (5 sec max) and try to do a couple more

*split both side *rack/blocks
3x[2+2]@80% of last week RPE10, rest btw sets 3-4min

Straight Arm Strength Circuit – 3 rounds of:

(20 seconds work : 20-40 seconds recovery)
Straight arm weighted wall PPT
Tuck hollow straight arm DB complex
Planche lean slides
Low ring front support hold
Inverted hang variation (straight legs OR bent legs)
Rest 60-seconds between rounds

2-3 rounds:

15 snowangel
12 box jump
9 strict ttb / leg raises

Uusi Viikko ja uudet kujeet 🤟