2 power snatch + 2 snatch

2-3sets:

15-30s chin over bar
15-30s ring support
15-30s L-hang

rest as needed between movements

15 minutes amrap:
20/15 cal ergo
20 DB push ups
20 DB box step ups
20 pull ups

Gymnastics

1) rMU

A) Every ''X'' Until 20 rMU Completed

*Valitse vaikka E2MOM ja teet aina 3 tai jothain.

B) Ring Strength
4 Rounds For Quality:

1) 10 Kipping Ring Dip + 10-20s Ring Support Hold
-r.30s-
2) 20-30s Ring Dip Hold
*Rest as needed between rounds

Gymnastic Engine
(@70% Effort)

Every 2.5 min x 9 sets alt. between 1, 2 and 3:
1: 10 Cal Row + 5-10 bMU
2: 10 Cal Row + 15m HSW (7.5m+7.5m UB With Turn)
3: 10 Cal Row + 15 T2B

*Keskittyminen liikkeen taloudellisuuteen ja tekniikkaan.

Accessories

A) 3x Superset:

• 10/10 DB 1-Arm Bench Press
• 5-6 Strict Chin Up + 15-20s Chin Over Bar Hold

B) 3x Superset:

• 10-15 Lu Raise
• 10-15 Muscle Snatch (High Hang)

*Muscle Snatchissa älä hae jaloista yhtään voimaa. Ihan suoralta kropalta pelkällä yläkropan voimalla taitto. Ota tarvittaes vaikka 10kg tanko

Shoulder press 3x5, 1x8

Week 10/16: Inverted Juggernaut Method
Bench Press
• 1 set of 2 reps at 65% NT1RM
• 1 set of 2 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM

5 sets:
• 2 Snatch Grip Pulls
• 1 Snatch
Recommended weights: 75%/80%/85%/90%/95% of 1RM.

6-6-5-5-5

Go every 2:30

Voimatempaus + valakyykky 1+2
Otm 90s x 10

2 rounds

Bike 1min
30 squat säkin kanssa
Bike 1 min
30 sit ups
Bike 1min
20 box jump overs
Bike 1min
DB alt. snatch 12,5kg
Bike 1min
Lunges säkin kanssa 7,5m x 2