Osa 5-4-3-2-1 sarjaa.

SNATCH COMPLEX

Every Other Minute on the Minute x 16 (8 reps):
Snatch Pull (4 seconds down) + Snatch Pull + Hip Snatch

Build to a heavy but perfect load on the complex. No misses, no press outs. The Hip or “Power” position is one where the knees and hips both flex. While the torso may lean forward a small amount, the barbell remains in the crease of the hip and does NOT travel down the thigh into a Mid-Hang position. The limited travel off the bar into the Hang doesn’t allow for maximal loads to be used.

Post loads to comments.
Exposure 7 of 8

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For Time:
50-40-30-20-10
Double Unders
21-18-15-12-9
Deadlifts 185/125

Post time and Rx to comments.

Kestävyys sukkulajuoksu testi voikkarilla!

1-5: Tng Power clean & jerk: x4 (~55%/max cj)
6-10: Tng Power clean & jerk: x3 (~65%/max cj)
11-15: Tng Power clean & jerk: x2 (~75%/max cj)

3-4 rds:
Ghd sit ups x15-20
Hollow rock 15-30s.
Rest 1-2min

TUESDAY METCON

For Time:
40-30-20-10
Wall Balls 20/10, 14/9
KB Swings 24/16kg
Box Jumps 24/20″
Alternating Dumbbell Snatches 50/35

AMRAP15:
10x Alternative DB snatch 20kg/15kg
10x T2B
10x Wallball 9kg/6kg
10x Burbee

Scale as needed

Front Squat

12-10-8-6-4
SO 3:00
Result is lifted kilo

Rest day, total workouts of the week 13 hours, x 7
Week 2/3

Strength & conditioning
Metcon x 2
Aer x 1, 45 min
BB x 2
Squat - 3065 kg

Gymnastics
MU - 60
BMU - 15
BFLY - 90
BCTB - 90
HSW - 25

Recovery
Sleep 0/7
Avg. 22:50
Avg. 7 h 05 min
EA. 42 kcal/FFM

3 Giant Sets:
Max Handstand Push-ups (7,5cm / 5cm Deficit)
Max Handstand Push-ups (5 / 2,5cm Deficit)
Max Handstand Push-ups (No Deficit)

Rest 3 Minutes Between Sets

*1 Giant Set Is Max HSPU @ Each Deficit