2Power snatch+2ohs 5 sets
Snatch 6x2
Snatch deadlift 5x5

Wednesday 20th June 2018

BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 10

A2) 3-Point Dumbbell Row:
3 x 10

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 2 of 8

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AMRAP 18 Minutes:
60 Double-Unders
30 Russian Kettlebell Swings
10 Handstand Push-Ups

Sub 120 Single-Unders for Dubs as needed. Choose a medium-weight kettelbell that you can swing for 30 unbroken reps when fresh. Scale range of motion on the Handstand Push-Ups to up to 2 AbMats, or reduce some volume to as few as 5. Sub Box Piked Handstand Push-Ups or Hand Release Push-Ups as needed. The goal is to keep moving with minimal rest at a moderate pace throughout the 18 minutes.

Post rounds, reps, and Rx to comment

Laatua!

Pidä sama paino turkkilaisessa ylösnousussa, korota thrusterpainoa joka kierroksella.

10 thrusteria
2 turkkilaista ylösnousua
Lepo tarpeen mukaan

8 thrusteria
4 turkkilaista ylösnousua
Lepo tarpeen mukaan

6 thrusteria
6 turkkilaista ylösnousua
Lepo tarpeen mukaan

4 thrusteria
8 turkkilaista ylösnousua
Lepo tarpeen mukaan

2 thrusteria
10 turkkilaista ylösnousua
Lepo tarpeen mukaan

-Soututekniikkaa (soutulaitteeseen tutustumista)

BS: 5x3

5 tng Power clean (~60-70%)

Peikon hännän pyydystys

Hyppynaru laitetaan housun vyötäröstä roikkumaan. Jokainen saa koittaa ryöstää toisen "hännän".

Gymnastics Skill Day:
1) 8 Minute AMRAP for Skill:
- Tempo Ring Dip or Matador Dip x 3 reps with a 2 second pause at the top and the bottom OR Ring/Matador Support Hold x 15 seconds
- Sideways Walking Inchworm x 5-10 steps/side
- Small Butterfly Circles on Pull-Up Bar x 5-10 reps

2) Every 90 seconds x 12 minutes:
- 1st 90 seconds - Supinated (Underhand) Grip Strict Pull-Ups w/(3-0-X-0) tempo x 4 reps (if you can do 4 unbroken reps while maintaining the tempo, add weight by holding a DB b/t your feet). Scale by using a box to support your feet and performing a jumping pull-up followed by a slow lowerering phase back down.
- 2nd 90 seconds - Ring or Matador Dip x 4 (if you can do 4 unbroken reps with great technique, add weight by holding a DB b/t your feet) OR Ring or Matador Support Hold x 20-30 seconds

3) 12 Minute AMRAP:
- 12 Cal. Bike/Ski/Row
- 10 DB Renegade Row (5/arm) @ 25-50/15-35 lbs.
- 8 Box Jumps w/ Step-Down @ 30/24 in.
- 6 Wall Walks

1: 5 power snatch
2: 1 round of mod. "cindy"
3: 5 power clean & jerk
4: 1 round of mod. "cindy"
5: rest

Cindy = 3 pull ups + 6 push ups + 9 air squats