Deadlift

3-4 Sets:
A. 60-90s Sorenson Hold
B. 30-60s Plate Pinch
C. 8-12 Single Legged RDL (Each Leg)

*Repeat from 7.9.22
*Aim To Beat Previous Scores  

Snatch Drob

7 x 2 Focus speed under bar. Light weight.

SO 1:30

Over head squat

5 x 2 Light weight. 3 sec. pause on bottom position.

SO 2:00

Hang squat snatch + squat snatch

7 x (1+1)@ light weight

SO 1:30

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then 2 rounds of :
1:30 air bike @easy/mod pace
20 step back lunges
15 ring row
10 double db deadlifts
5 sit to stand rope climbs (legs on ground whole time)
prep for workout
10/8 calories of air bike
1 legless or normal rope climb

12 min

WARM UP 10min and OLY TEHNIQUE DRILL before snatch

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SNATCH
2×3@barbell, 3@50%, 2@60%, 1@70% - 100% - find your 1RM of the day! sn-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT
3× 3+5@70-75%, fs-%, rest btw sets 2-3min

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video: front squat + back squat

3 rounds
10/8 cal bike or row
10 passthroughs

Barbell warm up

Hang Squat clean
12:00 to build to a heavy 2RM

3-4 Rounds For Quality
6 (each leg) Lunge Steps (from rack)
10 Barbell Glute Bridges

• You choose load (increase lunge weight each set)
• Rest as needed btw movements

Tunti pidetään RNC matolla.

"Randy"
For time
75 power snatch 35/25