Weighted DIP on BOX / Ring Dip

5 sets Of 5

Go every 3:00

4x 3-position Snatch (hi-hang, hang, floor)

• 85% of max weight from last week
• Same weight in every set

”Rowing with Annie”

Aikaa vastaan:

• 50 DU
• 50 istumaannousu
• 500m soutu
• 40 DU
• 40 istumaannousu
• 400m soutu
• 30 DU
• 30 istumaannousu
• 300m soutu
• 20 DU
• 20 istumaannousu
• 200m soutu
• 10 DU
• 10 istumaannousu
• 100m soutu

EMOM 10

1 x High Hang Ninja Snatch ( Squat )

Fast pull under bar.

Rest 3:00 before next part

10-15min Running/Machine of choice, easy pace

In 20 minutes:
Find your days 3RM Bench Press

20min alkavalla 2 minuutilla

1. 8 raaka tempaus + 8 yleisliike tangon yli, 43/30kg
2. soutu

Tee tempaus ja yleisliikkeet nopeasti, soutu ylläpidettävällä vauhdilla

Split Jerk: 4x2

Work up to a heavy Triple in 12 mins.
Be fast under the bar and work on consistent landing of the feet.
You can use dip on this one.
hit set every 1-2 min.

Snatch pull + hang snatch + snatch
work to heavy set in 16 minutes
hit set every 1-2 min.