2-3 Rounds @ increasing weight

20 Power snatches
20 Overhead squats
20 Power clean and jerks
20 Thrusters

Intent. Develop your barbell cycling skills (positions, balance, rhythm, timing, breathing) and ability to stay consistent with your form across multiple sets.
– All sets must be done unbroken.
– Rest as needed between movements.

Kommentoi mitä painoa käytit

Every 1:30 x 5
-12 c2b

2 rest

Every 2:30 x 5
-15 t2b
-12 pistols

LÄMMITTELY
2 kierrosta, n. 40-60s. / liike
1. Puolikas dead bug - paino kohti kattoa
2. Lantionnosto + lonkankoukistaja veto
3. Lähentäjä istuen - kuminauha tolpassa
4. Selin jalan kierto - paino kohti kattoa
5. Kuminauhan työntö selkä tolppaan päin

VOIMA
3 x 8 yhden jalan maastaveto
3 x 8 lattiapunnerrus

TAITO- / TEKIIKKAHARJOITTELU
Valakyykky
Käsilläseisonta

• EMOM x min, pick x
• Pick reps/min for T2B/WB & DU
• T2B+DU on odd minutes
• WB+DU on even minutes

A) 3 sets of
6/6 half kneeling KB press @ 31X1 tempo
12 quadruped pull through
6/6 single KB front rack split squats @ 31X1 tempo
12 russian twist*
*pause in the middle for 1 sec.

B) AMRAP 16 mins with partner (Relay style)
12/9 calories bike/row/ski
9 cleans
6 (3/3) alt. front rack reverse lunges
3 thrusters

Rx: 2x20/12 kg
Goal: 8+ rounds

Row 30 min.

[TEAMS OF 3]

AMRAP 30:
20 Double Unders
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
1 Rope Climb

Barbell: (155/105)[70/48]
Scaled weight (115/85)[52/38]

• Switch After Athlete Clears Barbell

*Score = Total Rounds + Reps

Complete as many rounds as possible in 10 minutes of

• 15 medicine-ball cleans
• 10 toes-to-bars

♀ 14-lb ball ♂ 20-lb ball

Quality 4-6rounds:

A)Rowx250m (fast pace)
B)Sledpushx40m (moderate weight)
C)KB Deadliftx10 (Heavy bells)
Rest 2min between sets