A) 6 min one handed farmers walk w/kb. Vaihda 30 sekunnin välein kättä. Kuula ei saa osua maahan missään vaiheessa

B) mobility 10 min oman valinnan mukaan

Tall snatch + narrow grip OHS x 6

Partner workout 8 min AMRAP
Snatch x 2

Snatch deadlift 4 x 4

For time:

25 Pull-ups
100 Push-ups
50 V-ups
50 Box Jumps
50 Dips
75 Squats

Snatch
Climb to a heavy, not max, single Power Snatch.

4 quality rounds with max effort

• 10x DB snatch (both hands)
• 10x BW pull-up (strict)
• 10x BW dips

Lämmittely ja mobility

×Kyykky

Metcon: 10min amrap
10 burpee
10 vuorikiipeilijä
10 askelkyykky

Loppuvenyttelyt

AMRAP 8'

1 Hang Clean
1 Hang Squat Clean
1 Clean
10 Pull Ups

Muscle
10-8-6-4-2
8-6-4-2
6-4-2
4-2
2
KB Goblet Squat
KB Shoulder Press

Metcon
Hang squat snatch 3-3-3-3-3-3-3 reps

5 rounds
1min row
1min farmer stand with pinch grip
1min handstand hold
1min rest

1. Warm Up: AMRAP 3 min 10 FS #125/95, 10 BFBs
2. OLY: EMOM 1 Squat Clean and Jerk @ 80%
3. Met-Con: For Time 100 WB 50 kipping HSPU 25 FS #205/135
4. Recovery: 20 min row at conversational pace