SQUAT CLEAN

Every 2min x3
6 squat clean @80%

POWER CLEAN LADDER

3x 75%
2x 80%
1x 83%
3x 80%
2x 83%
1x 85+%

Every 2min

A) EMOM x 12
1: Bent over rope row x 8-10 reps
2: Incline dumbbell bench press x 8-10 reps
3: rest
- Go AHAP, but doable sets

B) 3-4 sets
4 strict pull-ups
8 dumbbell shrugs
12 alternating lateral raises with iso hold
- rest 2-3 min. between sets

C) 2-3 sets
10 dumbbell hammer curls with a max effort gun hold after the last rep

2-3sets:

10+10 Db row
10-15 GHD back extension
20 banded pull apart

LÄMMITTELY
Tekniikkatikkaat
Reaktiopelit

YOU GO I GO
1000m soutu / hiihto
100 x etuheilautus
100 x istumaannousu pallon kanssa
100 x synkronoitu kyykky

Timecap 24min

A)
EMOM 20'
1: 8/8 hang snatch @heavy
2: 5x (1 double KB hang clean +1 front squat)

B)
3 rounds for quality
Unbroken
60 m farmer carry
40 m front rack carry
20 m overhead carry
5/5 Turkish sit up

FOR TIME:

3 rounds:
15 wall ball @9kg
15 hang power snatch @40kg

Tc: 5min

• Tavoite kaikki ub

BACK SQUAT

4x4 @80-85%

Vähän lisää viime viikolta

Every 3min

OHS

4x3
@85 of 1RM snatch