For time

• 150 wall-ball shots

  • ♀ 14-lb medicine ball to 9-foot target
  • ♂ 20-lb medicine ball to 10-foot target

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)

3 x 5 V. 4-5

Jätä ohjeen mukainen vara jokaiseen sarjaan! Prosentteina suuntaa antava vois olla n.55% of 1RM Jerk

For Total Load:
5 Sets of 3

*Building off 6.28.22 

For time:
21 Power snatch 95/65
42 wallballs 20/14
15 power snatches
30 wallballs
9 Power snatch
18 wallballs

E2MOM 5 burpees

burpees are every 2 minutes.... you start the workout with snatches and then burpees on 2:00, 4:00, 6:00 etc

YGIG
30 Rounds For Time
5 Box over step (2x12,5kg)
3 Strict Handstand Push-Ups
1 Deadlift (85kg)

Total 12min

-KB swing (heavy)
-Box jump
-Goblet squat/Wall ball

5 Sets of:
Max effort time under tension in Ball Up Hold
- go every 2:00, record time after each effort

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

EMOM36:
1. 3-6 mu / 6-12 c2b / pull up
2. 12 box jump over
3. 10m handstand walk/ 2-3 WALL WALK
4. 20 air squat
5. 100m shuttle run (10m x 10m)
6. REST