Hang power clean

3 - 3 - 3+ @70-80-90% (+5kg edelliseen)
laske painot: 90% of 1RM

rMU

A) Practice rMU for 5-10min

B) EMOM 12:

1) 45s Row/Ski (moderate)
2) ''x'' rMU
3) Rest

c) Ring Strength

4 Rounds:

• 10-15s Ring Support Hold + 3-5 Ring Dip (kipping allowed) *rest 45s
• 20-30s Ring Dip Hold *rest 45s
• 10-15 Ring Row (Feet elevated) *rest 60s

Strict Press

Every 2:30 X5-6

• 3 Strict Press (3sec tempo down)

@80-85% ish

Gymnastic Metcon

30-25-20-15-10 for time:

• TTB
• Cal Row

Accessories

A) 3-4x For Quality:

• 15-20 Banded Sissy Squat Leg Ext.
• 10-20 Prone Banded Ham. Curl

B) 3-4x For Quality:

• 8/8 Single Arm DB Bent Over Row
• 10-15 Seated DB Lateral Raise

20 MIN AMRAP

• 250m Row
• 10 Hang cleans 1x22.5kg
• 2 Pullovers
• 10 push Press 1x22.5kg
• 250m ski

Accessory
4x12-16 back/front rack reverse lunges (2xboth styles @30-35/40-45 kg
Push press
4 x 6
@30-45 kg
GHD 3 x 15

• Thruster
• Linkkari
• Power clean
• Laitekalorit (3 kierrosta)

Näissä treeneissä pidämme toisto ja sarjamäärän maltillisena, jotta ehdimme käydä tekniikkaa myös sarjojen välissä läpi.

Deadlift Snatch
2x3@50%
2x4@60%
1x3@70%

Snatch pull
2x3@50%
1x4@60%
2x2 @70%
    
POWER Snatch
1x3 @50%
2x2 @60%
2x3 @70%

Squat Snatch
2x3 @50%
2x4 @60%
2x3 @70%

Recovery circuit

4 rounds for quality
40/30 calorie Air bike
4 Bridge-ups
4 Shoulder rolls, alternate sides
40m Sled drag/push – light
8 e/side Half-kneeling bottom up KB press
8 Archer ring rows, alternating

For time:
5-4-3-2-1 Deadlift @70/50kg
10-8-6-4-2 pull up
5 burpee plate jump after each round

T.C.: 8'

Group of three YGIG
20 min AMRAP
"Buy-in"
225 cal row
6 rounds:
10 HSPU
20 Pull-up
30 Box over jump
One is always at rowing, others do movements as ygig.
THEN, rest of the time
Synchro sit-ups

Result is total reps of sit-ups