6 x 2 Hang Power snatch@50-60%

A:-
B:
3rfq:
10 Hinge rows
5 Natural leg extensions
10 blocked push ups
6 leg extensions in bottom of pistol/vardera ben
+
Every 90 sec for 9minutes(3set)
1: Max set of unbroken MU
alt. 5 Assisted ring muscle ups
Från tår, sittandes eller med gummiband. Använd false grip
2: 10 alternating pistols/lunges
+
Every 90 sec for 9minutes (3set)
1: Ring Dips/Push ups
2: Strict chin ups/Ring rows
+
Every 90 sec for 9minutes (3set)
1: 20 reverse snow angels
2: 30m KB bottom up walk/each arm
C:
3 rounds, not for time:
30 sec hollow hold
30 Sec Arch hold
30 sec Forward lean in push up position
10 Straight leg lifts over medball from support in paraletts

AM: 60 min
2 min run/1 min walk

PM: 140 min
WU for 15 min
1.GS
A. RMU 60 min
- Skill drills
- MU 9 x 1 + 3 x 2
- Total of 15 MU

B. Ring muscle up accessory
- False grip hollow hang
Accumulate 60-90 s. in 15-20 s. intervals - 4 x 15 s.
- Spotter assisted MU
Accumulate 6-12 reps - 6 x 1 reps

2.WL
A. Clean pull + Clean - Build to challenging but submaximal 1+2
- Drop the first clean and reset

3.Accessory
A. 3 sets:
8+8 World's greatest stretch
10 Scap push ups
10 Seated DB Reverse fly

"Gentle Flow" w/Gabriela

3 rounds:
- 20 hollow rocks
- 20 arch rocks

Complete:
- 2 x 10 kip swings
- 2 x 10 kip swings with re-grip
- 3 x (5 kip swings + 5 bottom half straight leg toes to bar + 3 kip swings + 3 bottom half straight leg toes to bar)
- 10 x 1 glide to arch
- 10 x 1 glide to hips to bar
- 10 x 1 glide kip*Your text here...*

5 kierrosta aikaa vastaan:

• 30cal BikeErg
• 10 thruster (N 30kg / M 40kg)
• 30cal SkiErg
• 10 thruster (N 30kg / M 40kg)

Tarvittaessa skaalaus niin, että pystyt tekemään kaikki thrusterit UNBROKEN.

"Painstorm XII"

For Time
400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run

M: 20kg W:15kg

120 min
WU 15 min
1.GS
A. MU 30 min
- Skill drills
- MU 6 x 1

B. TTB, CTB & HSPU practice for 15 min

2.WL
A. Snatch + hang snatch 1 + 2
- 25 25 30 35 kg
- Find a heavy weight in 5 min window
- 40 (42.5) 42.5

B. Cluster
- 25 25 30 30 35 35 40 40 45 45 kg

Cooling down 15 minutes of egos

EMOM10
1 power snatch = raaka tempaus
*Joka alkava minuutti 1 toisto
*Voit edetä nousevin painoin, mutta fokus tekniikassa ja räjähtävyydessä