Shoulder press 3rm

• 3-…-3 of:
BB Deadlift from Blocks
3RM
Blocchi posizionati ad un altezza tale che la barra si trovi due dita sotto al ginocchio.

EMOM 6

minutes 1-5 : 5 Unbroken TNG Power Snatch @ 60%
minutes 6 : Max reps unbroken TnG

A,
2 Banded Bench Press, pick load

Every 1 min for 10 mins.

Use 50% of your 1RM bench press and focus on SPEED each rep.

B,
For time:
Sled Drag, 40/20kg 1 mi
Farmers Carry, 24/16kg, 1 mi

Teams of 2 complete the sled drag AND farmers carry. One person drags the sled while the other does the farmers carry. You can only drag the sled while your partner is doing the farmers carry and vice versa. Switch whenever and as often as you like.

EMOM 6

3 x muscle snatch + 2 snatch drop @30-45%

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

75 min
WU for 15 min

1.Weightilifting
Snatch warm up
A. High hang snatch w/2 sec pause @ receiving position 9 x 1 @ 65 % + 1 RM, EMOM, move up on weight every 3 minutes
3x35 2x37.5 3x40 1x42.5

B. Clean & jerk - build to a heavy single for the day

2.SPP (skill)
A. Practice pistol skill progressions from video > done

Barbell efficiency
B. Hang power clean - 4x7 @ 50 % 1 RM, add load if moving well
35 35 40 42.5

1. Cool down 5 min row 129/164

10 kierrosta aikaa vastaan:

• 20cal BikeErg
• 10 kahvakuularinnalleveto & työntö (N 2x12kg / M 2x20kg)
• 20cal SkiErg
• 20 kahvakuulatempaus (N 12kg / M 20kg)

Tempauksia 10 per käsi. Voi pilkkoa miten haluaa.

FOCUS
Timing
Fast and aggressive pull under

A: WARM UP
Row
Squat jump
Goblet squat stretch
Hip airplane
Front rack stretch

B: PRIMER, emom 16
Muscle hang clean (no feet movement, shoulders in front of bar)
Drop squat
Muscle hang clean + Drop squat
Contact drill

C: DRILL, emom 16
No footed tall clean
Tall clean
High hang clean
Low hang clean

D: CLEAN, e2mom 10
2 Pause clean below and above knee

E: TNG POWER CLEAN
2 rounds for max reps

Hang power clean for 30 seconds, rest 30 seconds
Hang power clean for 25 seconds, rest 35 seconds
Hang power clean for 20 seconds, rest 40 seconds
Hang power clean for 15 seconds, rest 45 seconds
Hang power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

4 rft
30 rkb swing
30 sit-ups
30/21 cal row