For time

• 25-foot dumbbell front-rack walking lunge
• 1 rope climb to 15 feet
• 25 double-unders

♀ 35-lb dumbbells
♂ 50-lb dumbbells

4 rnds, 20s. each, 10s. rest b/w
face to wall handstand
Scoop to Hollow
Banded step back lunge L
Banded step back lunge R

Snatch aina lähtökohtaisesti kyykkyyn, jos ei muuten mainita.

2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

Snatch Of the blocks
4 reps each set
Set 1) 70%
Set 2) 75%
Set 3) 75%
Set 4) 77.5%

Samat lämmöt & oheiset kuin kyykkyohjelmassa.

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SNATCH DEADLIFT + HIP MUSCLE SNATCH kyynärpäät edellä - katse eteenpäin
3[1+3]@tanko pal. 1 min

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SNATCH DEADLIFT + HIP MUSCLE SNATCH AND POWER CATCH jaloista kuuluu ääni
3[1+3]@tanko pal. 1-2 min

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HYPPYKYYKKY
3x5@tanko pal. 2min

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PAUSE CLEAN PULL (pause below knee and above knee - hidas palautus)
3x3@60%, 3x3@70% kehonp. pal. 3 min

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BOKSI TAKAKYYKKY
3@40%, 3@55%, 2@65%, 2@70% , 2@75% pal. 3 min

85 min
Warm up for 20 min

1.BCTB
- BFLY x 25
- BCTB x 20

2.Back squat
4x80 %
4x85 %
3x87-90 %
2x92-95 %
5x70 %
New set every 3 min

3.Accessory
3 rounds as supersets:
8+8 Deep squat strict DB/KB press - 11 kg
8+8 sa. DB row - 20 kg
8+8 bicep curls - 11 kg
Rest 1 minutes between rounds

4.Metcon
- Not done

Alkulämmittely ja mobility

Rive

21-15-9
Mave
Tangon yli burpee

Loppuvenyttelyt

2-3 min light cardio
2-3 min upperback smash with roller
2+2 min uppertrap with lacrosse ball against rig
1-2 min pigeon pose strech (each side)

WU
3rds
10x air squat
12x plank shoulder tap
10x lunge

For max reps

From 000-200 (2 minutes)
Run 400 m
Max jerks

Rest 1 minute

From 300-600 (3 minutes)
Run 600 m
Max jerks

Rest 2 minutes

From 800-1200 (4 minutes)
Run 800 m
Max jerks

Pick a load that is heavy, but not your max. You should be able to complete multiple jerks per round.

For time of
2 k row

Lepoa/Huoltoa/Uintia!