korkea te - veto + "tall snatch"

5 x 3+3

"tall jerk", olkapäiltä

5x3

Korkea te-veto + "tall clean"

20-10
Xebex
35kg PowerSnatch
GHD

Beginner Strength

Press 3 x 5

Warm up hips and joints and get the body moving before this warm-up cardio piece.

On the rower, perform

• 30 Cal @ 900 - 1000 Cal/hr
• 20 Cal @ 1100 - 1200 Cal/hr
• 10 cal @ all out

Spend 1-2 minutes between sets doing stretches/mobility etc

12 min AMRAP

12 x KB swing (24 kg/ 16 kg)
12 x Leg raise
12 Box step

E3MOM for 30min
• 3 Squat snatch
• 10 ring push-ups
• 10 ghd sit-ups
• finish with easy assault bike

EMOM, for 16 minutes:

Minute 1 – 15 / 10 Calorie Assault Bike
Minute 2 – Snatch x 1 rep

Start at 65% and build across the 8 sets.

6 x 2 x Power clean + 2 x front squat

Tempaus ,raskas ykkönen

Rive + työntö, raskas ykkönen

Takakyykky, raskas ykkönen

Työntöveto 4x2@110%

105 min

1.Own skillwork for 20 min:
- 20 HSPU
- 10 pull up
- 15 C2B
- 3 BMU

Hard routine workout

2.Conditioning
A. 5 rounds each, YGIG:
12 cal run
6 - 10 ring dips, kipping > 7 reps

2.Skill
A. HSW practice / drills

3.Conditioning
A. For time:
25 cal row
25 TTB
20 DB squat snatch @ 20 lbs
15 strict HSPU > 2 abmat
10 burpee box jumps @ 24"
5 deadlifts > 80 kg
10 burpee box jumps @ 24"
15 strict HSPU > 2 abmat
20 DB squat snatch @ 20 lbs
25 TTB
25 cal row

Result: 19.45