OHS 1 rm max

125 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 25 (singles)

2.WL
A. Snatch from the blocks (just above the knee) > hang snatch
4x2x75-80 % / "1 rep in the tank"
- New set every 3 minutes
- 44 kg

B. Snatch pull (normal tempo)
4x3 / "1 rep in the tank"
- New set every 2 minutes
- 60 kg

C. Snatch balance + OHS
3x2+1 / "1 rep in the tank"
- New set every 2 minutes
- 42.5 45 45 kg

3.Accessory
EMOM12
1. 3-5 Seated box jumps - 24" x 5
2. 8 Heavy hip thrust - 65 kg
3. 5+5 Forward stepping lunge + plate rotation for core - 15 kg

A: Back squat 4x5 (Amrap sista setet)
B: Strict Hspu 3xMax
C: Floor press 3x8

Eilinen/lepo

(ei tarkoita pikkujoulujen uusintaa)

3 rft:

30 cal asa bike
2 legless short rope climba
15 m hsw

Every 2 minutes x 10

2 hang squat cleans @ 84%

Optional Accessory
GYMNASTIC STRENGTH

Gymnastic ab-work video

1-2 rounds, go by feel

125 min
Warm up for 20 min

1.MU
- Drills
- MU 12x1 + 4x2

2.Strength
A. Weighted chin up
4x3
- New set every 2 minutes
- 12 kg

B. Strict pull & push capacity - for quality:
15-9-6-3
Strict chest to ring pull ups
Strict HSPU > knees on 24" box

3.Conditioning
Row progression
- Not done

For time
1000m row
50 cal bike
10 BMU
40 box step over 16kg
10 BMU
50 cal bike
1000m row

15 squats
5 push ups
25 high knees
7 burpees
10 lunges
7 squats
5 push ups
10 lunges
7 squats
15 squat jumps
1min wall sit
5 push ups
25 high knees