For time:

10 OHS 60/40 kg
20DU
10 pull ups
15 OHS 50/35kg
20 DU
10 pull ups
20 OHS 40/30kg
20 DU
10 pull ups
25 OHS 30/20kg
20DU
10 pull ups

Liikkeet järjestyksessä vuorotellen!

7x
Every 90sec
1 Power Clean + 5 Front Squats

5 Rounds for Time;
10 STOH 60/40Kg
50 DU's
15 Pull ups

12 Min Time Cap

For time:

25-15-25 reps of
KBS 24/16kg
Goblet squats
*5 burpee penalty every time you put the kb on the ground

Snatch Technique Training

-Kick to hand stand
-Handstand holds on the floor
-Handstand with a partner assisting from hips
-Free handstand

A. 4 Min Easy Row
1 Min Rest

B. 4 Min 100 single unders
6 Turkish get ups 3/3
10/10 step ups high box

30 Mins in total 3/3

1) Bottom of Push up Hold
2) L-Sit Hang
3) Ring Support
4) Rings to Chest Hold.

”Roundabout”

For total time:
21 Shoulder to Overhead (60/42.5kg)
800 Meter Run / 4 x Stairs / 1000m Row / 1000m Ski

Rest 2:00

15 S20H (70/47.5kg)
600 Meter Run / 3 x Stairs / 750m Row / 750m Ski

Rest 2:00

9 S20H (80/52.5kg)
400 Meter Run / 2 x Stairs / 500m Row / 500m Ski

Rx+: 60/42.5kg, 80/52.5kg and 90/57.5kg
22:00 Cap Including Rest

Tekniikka
- Rinnalleveto, kevyehköt painot ja keskity suunnanmuutokseen/allemenoon

• Voima rinnalleveto + rinnalleveto taskusta vartalo suorana + työntö kyykkyyn + Sots (3+3+3+3) x 3 kepillä/tekniikkatangolla

• Panda-veto + rinnalleveto + työntö x 5

• 5x3 maastaveto rinnallevedon tekniikalla riven 1RM painolla