8 rounds for Time:

6 power snatch @40kg
6 box jumps @60cm
- rest 1min

• eli liiku terävästi, tarkoituksena kuitenkin että minsan levon aikana palaudut
• paino kevyt

RestDay!

For time

• 25 GHD hip extensions
• 25 toes-to-bars

Intermediate option

• 15 GHD hip extensions
• 20 toes-to-bars

Beginner option

• 10 GHD hip extensions
• 25 sit-ups

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Foam Roll
10 Alt. Bird Dogs
1:00 Calf Smash on Barbell
10 Alt. Dead Bugs

-Rest as Needed b/t Sets-

SNATCH COMPLEX 3/4

3x 2 snatch + 2 hang snatch @65-70%
3x 1 snatch + 1 hang snatch @70-75%
4x 1 snatch @75-80%

• pidä sarjojen välissä sen verran taukoa, kun tarve.
• Kolmas viikko neljän viikol settiä jossa ideana, että painot nousee viikko viikolta pikkusen

AMRAP 38

50/40 Calories Echo Bike
30 Toes To Post
50 Kettlebell Swing 24/16kg
40 Box Step Ups 24/20"
30 Push-ups

Tempo Bench press 4x6 reps (slow down, fast up)

EMOM30
1) 3-5 pull-up
2) 3-5 kipping HSPU
3) 10 vatsalihasliike

Back squat

3 Sets of:
1 @ 88-96%1RM
– Rest 0:20-0:30 –
6 @ 76+%1RM

rest 3:00 b/t sets

Flow. 1 back squat @ 88-96%, rest 0:20-30, 6 back squat @ 76+%, rest 3:00 before next set

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

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EMILIO ESQUEDA

MUSCLE SQUAT SNATCH + OHS
3-4x1x[4+4]@30-35%, sn-%, rest 2min

SNATCH
4-6x3@up to 50%, rest 2min

--

CLEAN
3-5x3@up to 50%, jerk-%, rest 2min

--

SPLIT JERK *rack, split alternating
4-6x4@up to 50%, jerk-%, rest 2min

--

RDL *jerk grip
5@50%, 3x5@60%, jerk-%, rest 2min

--

SUPERSET: quality : 3 rounds, no shoes

12x BICEPS CURL *reverse grip, barbell
8x BOX JUMPS
20x WIRSTS FLEXION *barbell
15x CRUNCHES