In 20 minutes:

• Narrow grip bench press 5 x 7

AMRAP 11

10 Thrusters 42,5/30kg
20 Power Clean 42,5/30kg
30 Deadlift 42,5/30kg

Omatoimi:

Tanko liikkuu :)

Fressinä 10 thrusteriapitää pystyä tekemään helposti Unbroken sarjana. Kuorma tämän ohjeen mukaisesti.

20-15-10-5
T2B (Scale down for leg lifts or knee lifts)
Burpee
Deadlift (App. 40%)
For Time

5 x 2 rinnalleveto taskusta + 2 rinnalleveto riipusta + 2 työntö (raaka/saksaten)

3 rnds
20 alt. v-ups
20 superman swigs
20 hollow rock
20 russian twist

no rest btw sets

Dippi laatikoiden välissä 3xmax toistot

tauot 2 min.

”Bodyweight”

At The Gym version

1.
10-15 minute handstand / Handstand walk practice. Try some of the drills from the video. For quality.

2.
EMOM25
1. Hspu / Pike push ups
2. T2B / Knee raises
3. Pistol Squats
4. C2B / pull ups / ring rows
5. Double unders / Single unders

*Choose how many reps you can keep for 25 minutes. Focus on quality

OR

Anywhere version

1.
10-15 minute handstand / Handstand walk practice. Try some of the drills from the video. For quality.

2.
EMOM25
1. Hspu / Pike push ups
2. Pistol squats
3. Sit Ups
4. Shoulder taps on Handstand / Plank
5. Burpees

*Choose how many reps you can keep for 25 minutes. Focus on quality

Handstand drills (kick up to the wall)

Handstand walk drills (You can do these from the box or wall facing)

High hang squat Snatch + Squat Snatch

1+1x50%
1+1x55%
1+1x60%
1+1x65%

Send Off 1:00

Hang Squat Snatch (above knee) + Squat Snatch

1+1x60%
1+1x65%
1+1x70%
1+1x75%
1+1x80%

Send off 1:00

Squat Snatch

1 x 70%
1 x 75%
1 x 80%
1 x 85%
1 x 90%
1 x 95%
2 x 1 x 1RM OTD

Send off 1:45

Omatoimi:

Painot voit laskea edellisestä lattiasta/polven päältä tehdystä tempaus maksimista. Mikäli sinulla ei ole tempaus maksimia tiedossa, aloitetaan tangolla ja pienillä korotuksilla eteenpäin.

High Hang Squat Snatc + Squat Snatc = Tempaus lantiolta kyykkyyn + Tempaus lattiasta kyykkyyn.

Hang Squat Snatch (above knee) + Squat Snatch = Tempaus polven päältä kyykkyyn + Tempaus lattiasta kyykkyyn

Squat Snatch = Tempaus lattiasta.

WEIGHTLIFTING

Snatch ladder
Every 90sec x9 (3 rounds)

1) 3 Squat Snatch
2) 2 Squat Snatch
3) 1 Squat Snatch

Overall RPE 4

Try to add 5-10% compared to last week.

Snatches are drop and go. Use only one barbell. Insert different loading to triples, doubles and singles. Try to match or increase the loading round by round if possible.

For time:

5rounds
8 pull up
12 box jump over
16 DB reverse lunge