5RFT

20 alt DB snatch 22.5kg
15 sg DB back squats 22.5kg
5m HSW

Emom x 10

10 strict ring dips

Emom 6

8+8 Kulmasoutu
6-8 negatiivinen punnerrus

EMOM
8 rounds:

1) 20 x OHS
2) 20 x Sit ups
3) 20 x Strict presses
4) 20 x Leg raises

Squat cleans

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(18)
WRK 2:00 REST 1:00 x6
10 push ups
10 russian kettlebell swings
25 jump rope or double unders

Finisher
50 double crunch
1:00 hamstring stretch

2x3 Snatch pull 100%
2x4 Snatch balance 80%
4x4 Snatch 75% (drop and go)

Build a heavy snatch in 12min

Notes: Aina kun uusit tämän treenin lisää vähän painoa tankoon.

20min amrap
500m bike @2kph
5 Pendlay rows @50kg
5/5 SA Kb Thrusters @16kg
5 Burpees

Back squats heavy 5rep of today
+
For time:
9x Thrusters @heavy weight
19 TTB
6x Thrusters
16x TTB
3x Thrusters
13x TTB

Eilinen/lepo