Go every 2:00 x 6-8 sets
2 Power Snatch
2 Overhead Squat
4-8 Unbroken Toes to Bar
- Increasing weight every 2:00. Aim for challenging effort by the end.

60 perces rúdsport edzés, bemelegitéssel és nyújtással a végén. 3-as és 4-es szintű elemek és összekötések.

Alkulämmittely leikkiä ja mobility

Keppijumppa

5 kierrosta 20s/ 10s
Roikkumista
kyykkyhyppy
Vene
Burpee
Kspito

Loppuvenyttelyt

Lepo.

Sit alkaa kolmen viikon paukutus!

Syökää ja nukkukaa.

• Death by:
Strict Handstand Push Ups
1 rep al min 1, 2 reps al min 2, 3 reps al min 3 ecc. Sino a quando non riesci più a rimanere dentro
al tempo.

Aikaa vastaan:

21-15-9
Raakatempaus 40kg/30kg
Burpee tangon yli

TC: 7min

120 min
Warm up for 20 min

1.BCTB
- Bfly x 30
- BCTB x 30 (singles)

2.WL
A. Lifting tecnique primer: Jerk dip + Split jerk
- 3 x 3+1 @ light weight
- 15 25 25 kg

B. Clean + Split jerk 2 RM

C. Riser Clean pull
4x5 @ 67 kg

2-3sets:

3+3 Turkish get up
15-20 GHD hip extension

• 1min. Row/Bike

• 2x
  6 Walk Out + Push up
  6 Squat + twists

• 1min. Row/Bike

• 2x
  6 Muscle snatch Below knees
  6 OHS

• 1min. Row/Bike

• 2x
  6 Power snatch
  3-6 Pull up, C2B, MU

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For time:

120 Push-ups
*12 Towel pulls everytime you take a break

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WARM-UP:
2-3 rounds
5 Push-up to downward dog
10 Thoracic rotation

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