Syklin kolmas viikko 3/4

-find your snatch 1RM in 12min

3*10
DB Bench press
KB Row
DB press
DB Fly

Tee 1 lähestymissarja.
Lepää sarjojen välissä n. 60-90s.

Ring dips
5-5-5-5-5-4
rest as needed
use bands or weights

4 rounds for time:
• 4 Bar Muscle-up
• 4 Power Snatches 135/95#
• 500 m Row
Goal: 13 min.

Snatch
5 sets of 2 with a pause below the knee, then another above the knee - 8RPE (heavier than last week)

Paused overhead squat
4 sets of 2 reps with a 2 sec pause at the bottom work on balance in the receiving position - 80% of 1RM snatch

Tempo front squats
3 sets of 3 5 seconds on the way down, 5 seconds on the way up - try and keep these to 5 seconds

Additional extras
Side plank clamshell 3 x 8 each side -

Strict pull ups - 3 x 10 (use a band that allows you to do 10 pull ups unbroken)
Barbell bent over row - 3 sets of 10 @ moderate load

20 round
20/16cal row
5 pull ups
10 push ups
15 air squat

30 MIN AMRAP

• 10 Cals assault bike
• 15 pushups
• 10 cals row
• 15 GHD situps
• 10 Burpee box jump overs

For time :

21-15-9
Thrusters 42,5/30kg
7-5-3 BMU

TC 8