deficit HSPU skills

E2MOM 5 rounds
3-7 (deficit) HSPU
10 db snatch
6-10 burpee

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
- kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

SNATCH + OHS + SOTS PRESS
5[1+2+1]@kevyt pal 2min

SNATCH + SNATCH Above Knee + OHS
5[1+1+1]@kevyt pal 2min

BOX JUMP Strength Leg
5x6 pal 2min

3 Rounds, each for time:

750/600m Ski
30 m regional lunges
10 devil's press

-rest 3min between rounds-

R5JC

5 Sets:

1:00 Max Power Snatches 35/25kg
1:00 Max Bar Facing Burpees

Set 2:00 between set.

1000m bike

50 pull-up
100 push-up
150 air squat

1000m bike

1/4 snatch balance x 3

5 rounds:

400 m run
15 OHS kepillä/ Ilmakyykky

3-4x 1+1+2 @70-80%

For time:
- 50 plate floor press @ 20kg
- 25 burpee to plate
- Time cap: 4min

Normal warm up.

Barbell warm up, then warm up barbell movements to the weight you wish to use for the work out.

With a partner, complete as many rounds as possible in 20 mins of:

200 m run
- 3 Deadlifts, 115/85 lbs
- 5 Hang Power Cleans, 115/85 lbs
- 7 Push Jerks, 115/85 lbs

While one person runs, the other does an AMRAP of 3,5,7. When the running partner returns, they pick up the AMRAP exactly where the other partner left off.