tempo snatch pull + power snatch + OHS practice

4rnds for time:
5 power clean @50/30
5 frontsquat
5 bent over row

Complete as many rounds and reps as possible in 20 minutes of

• 15 chest-to-bar pull-ups
• 50-foot dumbbell overhead walk
• 30 AbMat sit-ups
• 100-foot dumbbell front-rack carry
• 45 box step-ups
• 150-foot dumbbell farmers carry

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box

Intervalli-harjoitus
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LÄMMITTELY
10min
1min ergo (vaihda joka kierroksella)
4 mittarimato-burpee
4 boksihyppy
4+4 yhden käden KBS (kahvakuulaheilautus)
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HARJOITUS (peruskestävyys 60-70%/HRmax, vauhtikestävyys 70-85%/HRmax)

6x4min, 20s lepo/vaihtoaika

1. ergo (vaihtuva)
2. AMRAP: 8-10 KBS (raskas), 6-8 boksihyppy, 4-6 burpee

Harjoituksessa vuorottelevat ergometrilla tehtävä osio, ja AMRAP-osio. Palauttele ergo-osiossa, ja mene kovaa AMRAP-osiossa.

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ribs locked down
2 Scapular swimmers (prone position)
+
2 Rounds
6 Banded scapular floor angels
4/side Tall-kneeling KB halos
3/side Single-arm KB windmills
2/side Kinetic hamstring stretch + hold the last rep for 10-sec
+
2 Rounds for quality
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
5 Tension swings (sponge/block between feet

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

4 sets:
• 2 Clean Grip Pulls
• 1 Clean
Weight: 80%, 85%, 90%, 95% of 1RM.

6 sets:
• 2 Clean & Jerk
Weight: 75% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

4 sets:
• 2 Snatch Grip Pulls
• 1 Snatch
Weight: 80%, 85%, 90%, 95% of 1RM.

6 sets:
• 2 Snatch
Weight: 75% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

3 rounds for time:
• 5 Bar Muscle-up
• 10 Handstand Push-ups
• 20 Deadlifts BW/70%BW
BW = bodyweight; men load their bodyweight onto the bar; women load 70% of their bodyweight onto the bar. Goal: 7-8 min.