5x3 Snatch Balance >80%

Week 5/18: 5/3/1 EMOM
10-8-6-4-2 reps:
• Strict Pull-up
Start with 50% of 1RM for bench press and increase by 10% each round to finish around 90%.

21-15-9
Thrusters 42,5/30kg
Pull-ups

YGIG after each round

Front squat
6-6-4-4-2-2-2/ 3 min rest

Go heavy!

Amrap 12'
25 double under
9 ttb
25 double under
9 hang squat snatch 35kg

1. Row 12 cal
2. Ski erg 10 cal
3. Assault bike 8 cal
4. Rest

Venyttelyä ja kehonhuoltoa. Rauhallinen,kaikille sopiva tunti.

WU
3rds
7x air squat
7x sit up
7x KB/DB swing

Warm up(10)
20 high knees
10 pik n grass
20 heel grab
10 side lunge

WRK(18)
WRK 2:00 REST 1:00 x6
24 jump rope
4 burpees
4 kettlebell swings
4 renegade row

Finisher
50 alt toe touch
1:00 quad stretch

30 Min AMRAP

• 500m ERG (should take about 1.20 at a semi-high sustainable pace)
• 20 (10+10) single handed deadlift 17.5
• 20 (10+10) "mini windmills" (DB ned af ben)
• 10 T2R