Osa 5-4-3-2-1 sarjaa.

SNATCH COMPLEX

Every Other Minute on the Minute x 16 (8 Reps):
Snatch Pull + Hip Snatch

Build to a heavy but perfect load on the complex. No misses, no press outs. The “Hip” or “Power” position is one in which both the knees and hips flex. While the torso may lean forward a small amount, the barbell remains in the crease of the hip and does NOT travel down the thigh into a Mid-Hang position. The limited travel off the bar into the hang doesn’t allow for maximal loads to be used, and instead forces the lifter to focus on SPEED and an active arm pull under the bar.

Post loads to comments.
Exposure 8 of 8

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20 Minutes Not for Rounds:
270m Jog/300m Row/Half-Mile Bike
7 Box Jumps (jump up, step down, use a high-for-you box)
3-5 Wall Walks

Post work to comments.

3 rounds for time of:
500m run
7 x strict HSPU
12 x strict pull-up

3 Rounds For time :

1 Legless Rope Climb
3/2 Regular Rope Climb
20/15 Calories Echo Bike
100 Double Unders

Rest 1:1

( 15 - 25 )

3 rounds
Air bike fast! 5min
Row fast! 500m
Thruster x 10 (40kg)

Rest 2 min between rounds

2 Sets of:
25 Banded Hip Flexor Pulls
50 Banded Pull-aparts
50 Banded Leg Curls

7 kierrosta aikaa vastaan:

• 10cal BikeErg
• 5/5 1-jalan maastaveto kahvakuulalla
• 10cal BikeErg
• 10 hyvää huomenta kahvakuulalla
• 10cal BikeErg
• 5/5 bulgarian split squat

Kuulan paino kommenttiin.

Seated shoulder press 4x9

Osa 5-4-3-2-1 sarjaa.

Overhead squat 50 reps with stick
100 abmat sit ups
Overhead squat 25 reps with 20kg
25 toes to bar
Overhead squat 10 reps 40kg
20 GHD sit ups (done with back extension frame)