• 16 Min E2MOM of:
Ogni 2:00 x 8 sets:
1st, 2nd & 3rd Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat 60-65% 1RM
4th, 5th & 6th Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat 65-70% 1RM
7th, & 8th Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat 70-75% 1RM

• 1 Set of:
Ring Muscle Ups max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps

• 16 Min E2MOM of:
Ogni 2:00 x 8 sets:
1st, 2nd & 3rd Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat 60-65% 1RM
4th, 5th & 6th Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat 65-70% 1RM
7th, & 8th Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat 70-75% 1RM

7 x 7 etukyykkyä

140 min
Warm up for 20 min

1.BCTB
- BFLY x 25
- BCTB x 25

2.WL
A. Every 90 s. x 4
3 TNG clean
x 75-80%
- 52.5 55 55 55 kg

B. Jerk
Every 90 s. x 4
2 Push jerk + 2 TNG Split jerk
x 70-75%
- 47.5 47.5 50 50 kg

3.Conditioning
For time:
27 cal Bike erg
27 Thruster 30 kg > 25 kg
21 cal Bike erg
21 OHS
15 cal Bike erg
15 Power snatch
12 cal Bike Erg
12 Bar facing burpee

4.Core
- Not done

3-4 Sets:
A. 8-12 Barbell Hip Thrusts
B. 60-90s Elbow Plank
C. 8-12 Barbell Upright Rows

*Repeat from 7.6.22 

AMRAP 20 min:
- 15 Deadlift (100/60 kgs).
- 250 m run.
- 7 over head lateral lunges (bumper @20/10 kgs).
- 50 DU.

Aktivaatiot
Tall jerk x 3 x 4 sarjaa, A. ja B. kaksi kertaa
A1. Hidas pystypunnerrus x 4 (8020)
A2. Vauhtipunnerrus päkiöille pysähdys x 4

Liikkeet
B1. Raaka rinnalle veto + raaka työntö 2 + 1 x 3 - 4 sarjaa (vara 1 - 2)
B2. Rinnalle veto + ylöstyöntö saksiin 1 + 2 x 3 - 4 sarjaa (vara 1 - 2)
C. Etukyykky pyramidi 3, 2, 1 2, 3 (vara 1 - 2)

Glute March x 4:00 Max Reps
+
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

On the 15:00 x 2:
800m Run
60/40 Calorie Erg Bike
40/30 Calorie Row
200m Wreckbag Run (70/50)

KILOS 32/22.5