• False grip
• Chest to bar pull-up
• Transition
• Dip
• Ring support

Takakyykky 1X3 70% 1X3 80% 1X3 90%

Squat Snatch + Hang Squat Snatch

EMOM 12 conditioning

Min 1: 15/12 cal row
Min 2: 14 burpees to target
Min 3: 20 (10/10) single arm DB OH lunge steps 20/15kgs
MIn 4: rest

4 sets for quality

Sumo DL 7 reps
rest 30 sec
Tempo push-ups 8-12 reps (3 sec tempo down)
rest 30 sec

-sumoon vähän painoa lisää jos oli paikalla viime viikolla.

Jerks

7 x 2@ 65-90%

SO 3:00

Squat Clean: Build to a 1RM in 10 sets. Rest 2:00

• Sets should look like - 3-3-2-2-1-1-1-1...
  

For Time:

21-21-21
Deadlift 70/50kg
bar over burpees

15-15-15
squat clean 70/50kg
pull ups

9-9-9
Snatch 70/50kg
deficit hspu (10 cm)
100 du´s

(24.1.2019)

Squat clean

4-3-3-2-2

-rest 90 sec between
-squat cleans
-jokaiseen vähän korotellaan painoa, tng reps

EMOM 16
Min 1: 4 d-ball ground to shoulder
Min 2: 40 Sec max DU
Min 3: 10-12 Single arm DB OH lunge steps left
Min 4: 10-12 Single arm DB OH lunge steps right