Pendlay row

6x8 AHAP

SO 2:30

Unbroken karsintalaji 3
3 rounds
21 db snatch
15 wall ball
9 bar over burpee
Time cap 10 min

Huom: jos teet karsinnat niin tee tämä harjoittelumielessä. Tee suunnitelma ja pysy siinä. Tehot 75-80 %

Tall snatch, 3 x 2, AHAP

Back squat

5x5@ahap, every set as heavy as possible. Results is slowest weight.

btw sets 5 high box jumps.

S0 3:30

Deadlift 6x3
* 90-95%

30-35min For Quality:
30-60sec D-Ball Hold,
30-60sec Active/Passive Hang,
10-30sec Ring Support,
10-30sec Hollow Hold,
60-90sec Bottom Of a Squat

5 x 2, weighted chin up, underhand grip

As many reps as possibble in 9 minutes.

30 Toes to Bar
30 Push ups

Midline

3 rds
Seated pike leg raise 20 reps
Bent leg heel touches 20 reps/side
Weighted Plank hold 30 sec

power snatch technigue 5 x 3, you choose the weight