3 x 5 min AMRAP + 2 min rest

AMRAP 1.

3 strict handstand push ups (scale toes on the box)
7 box over burpees

AMRAP 2.

5 deficit kipping handstand push ups (scale knees on the box, deficit)
7 box over burpees

AMRAP 3.

7 kipping handstand push ups (scale on the box)
7 box over burpees

5 sets of
3 position snatch working up to the heaviest weight possible
5 sets of 5 snatch grip push press with 1 overhead squat after the 5th press to finish each set 100% 1RM snatch

Lämmittely ja mobility

Harjoitellaan: boxihyppyä
pienemmästä- korkeampaan

12min amrap:
6 kyykkyä
6 punnerrusta
6 rengassoutua
50m kone

Loppuvenyttelyt

Lämmittely ja mobility

× painonnostoa

3min amrap
Burpee tangon yli

Loppuvenyttelyt

2 hours 3rd/4th class hiking and scrambling.

EMOM 10:
1 snatch drop
Keep weight moderate, focus on speed.

Snatch from blocks:
5x
3 Squat snatch ( drop each rep, keep weight moderate, focus on technic)

Back squat
7x5
Use 77.5-82.5%. Rest 3min btw sets.

3 rds accessory:
6 snatch grip push press (behind neck)
4 snatch grip DL ( use straps)
20-40 GHD sit-up

Bench Press 20-15-10-10 reps. Add weight for every set.

Lämmittelyt
5 x tanko
5 x korotus
5 x 2 korotusta

Sarjat :

3 x 10

Lämmittely ja mobility

Rinnallevetotreeni:
pallolla, kepillä ja tangolla

8x 30s työ 30s lepo
Burpee
Roikkuen jalkojen nosto

Loppuvenyttelyt