Odd: 1-5 Ring MU
Even: 3-5 Parallette HSPU

Lauri Karppisen johdolla treenataan painonnosto-liikkeiden perustekniikoita.

8 Min EMOM of:
BB Power Snatch touch n’go (70-75% 1RM) 3 reps

@ 8 Min:
BB Power Snatch touch n’go (70-75% 1RM) max reps in 60’’

For Time:
21-15-9 reps of:
225 pound Deadlift
95 pound Overhead squat

10:03

I can't tell you how bummed I am that I just missed going sub 10. I didn't look at the clock on purpose, but now I wish that I had. All I needed was just a LITTLE less rest on one of my breaks and I would've got it. Oh well, something to shoot for.

5 Rounds not for time

• 10-15 GHD situps depending on your GHD capabilities
• 10-15 GHD back extensions depending on your GHD capabilities
• Freestanding Handstand hold, for as long as possible (1minute max)

Snatch progressio
6 x power snatch + OHS + hang snatch + snatch (50 % - 60 %)

Tempausveto (snatch pull) pysähdys 2 sek päkiällä 6 x 2
Työntöveto (clean pull) pysähdys 2 sek päkiällä 6 x 2

10 Rounds (20 min)

• 0:45 work
• 1.15 rest

1) takakyykky 4x8x75%
2) 2min käsinsesionta
3) WOD
4) venyttely