Burgenerlämmittely + tempauksen alkeet kepillä

Strength

Hang Snatch HS then 90% 80% 90%

Snatch Accessory Exercises

4 min AMRAP
8 KB tempausta
8 boxin yli askellus

1 min tauko

3 min AMRAP
7 goblet kyykky
7 boxihyppyä

1 min tauko

2 min AMRAP
KB heilautus

Run, row or bike easy for 3 mins

Then 2 rounds
Barbell warm up
5 deadlift
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squats

Then take 5 mins to warm up cleans to workout weight.

MAX 3 DL

Double under practice

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3 rounds: AMRAP

AMRAP 3
run400m
remaining time: double unders / single unders

rest 1:00

AMRAP 3
bike max calories

rest 1:00

AMRAP 3
row 400m
remaining time: rower over burbees

rest 1:00

15 min Muscle up progressions

15 mins Handstand walk progressions.

Row 1000m AFAFP

C.
Three sets of:
Halting Clean Deadlift x 2 reps @ 110-120%
(pause 2 seconds at mid-thigh)
Rest as needed

For time :
21.18.15.12.09.06.03
► Wall Ball Shot
► Pull Ups

Mobility:

front rack
shoulder :external rotation, resistance band around flexed elbow, facing away from the band
wrist: extension, resistance band around the wrist joint, palm facing down

Strenght and technique: Power Clean 3-3-3-3-3-3

Metcon: 21-18-15-12-9-6-3 reps for time of: Back extension , GHD Sit-up, 135 pound (60/40) Overhead Squat