A: snatch 3x3+1x1
B1: Back squat 3x5
B2: Strict pull ups 3x10

Alkulämmittely ja mobility

Harjoitellaan kahvakuulaheilautusta

Wod 30s on 30s off
Rengaspito
Boxihyppy
Kyykky
Tempaus
Kaaripito

Loppuvenyttelyt

• 1min. Row/Bike

• 2 rds:
  9 Air squat
  7 Ring row
  5 Push up

• 1min. Row/Bike

• 2 rds:
  6 Good morning
  6 Reverse Lunge
  6 Back squat

• 1min.: Row/Bike

• Mobility...

3x6 1 arm devils press

3x
10 Barbell row
10 Db bench press

3x
10 db shoulder press
8 db bicep curl
6-10 diamond press

Lepoja.

Uimaan

A, Back squat cycle 4, week 1 (add 5kg again to training max)
1x5@65% of training max
1x5@75%
1x5+AMRAP@85%

B,
2 Bench Press@ 80% 1RM
Every 1 min for 10 mins.

Speed reps.

C,
3 rounds:
15 deadlifts @142/93kg
15 strict deficit handstand push-ups @9cm/5cm
goal: sub 9 mins

For time

Alternate thrusters as you like

• Start every round with 50 Double unders
• 9/15/21/15/9 Single arm Thrusters 15kg DB
• 9/15/21/15/9 Burbees over Dumbbell

Finish with another 50 double unders

FOR TIME OF:
100 DU OR 200 SU
THEN
3 ROUNDS
10 PULL UP
20 ALT KB SNATCH 32/24 24/16
THEN
100 DU OR 200 SU

Emom 15 power snatch

6x2 front squats