Tuplia, crosseja ja T2B harjoitusta

3 sets with weight vest.
In 4mins do:
500/400m Ski Erg
then in the remaining time:
4/3 Rope Climbs 4m
AMRAP Burpees
- Rest 2mins btw sets

3 rfq
10 s pull up hold + neg.
10 s chin up hold + neg.
10 v-ups

every 2 min x 3
200 m row
max reps front squat (50% of 1rm)

banded scapula activation w. lateral band 4x10/10

side plank arm raises

4x8/8 @easy, max. 5kg DB

4rnds:
10 hollow body rock
5/5 one arm ring row (w. KB front rack if easy)
10 prone T raises

A: High bar back squat 3-3-3
B: Hang Clean pull 2-2-2-2-2
C: SL Standing hamstring curls 3x8
D: Seated leg press 4set

A:
Skill Primer
Dip Muscle Snatch, BTN Strict Press & Drop Snatch
(5-8 sets x 2+2+2)

B:

Tempo Snatch Deadlift & Hang Snatch
(8 sets x 1+2 / 60%-70%)

*0:05 from floor to hips

3-4rounds:
15-30s chin over bar hold
15-30s ring support
15-30s hollow hold

Pull Up

5x2 Weighted Pull Ups + 4-8 C2B Pull Ups
Rest 230 between sets

Front squat 1-1-1-1-1-1-1-1-1-1 reps