Lepopäivä

5 sets de 10-8 reps
40%-60% de 1 RM de Deadlift

Tempo 1032

1 on / 1 off 19 min
- Row (cal).
- Wall Balls (9/6 kgs).
- Overhead Lunges (20/10 kgs).
- Pull ups.
- Sit ups.
- Handstand hold (unbroken).
- Muscle Ups.
- Kettlebell Turkish get up (24/16 kgs).
- Ring L-sit hold (max seconds).

Technique
- T2b
- kipping / strict HSPU

Deadlift, 3 x 2, 90 % of last week's 2 RM

Or 95 % of your 1 RM

You can also use your 3 RM weight in these sets.

AMRAP 12':
8 HSPU
15m Lunges@2x22.5/15kg
8 Db hang clean@2x22.5/15kg

EMOM 14'
a) Row cal
b) Burpee over the rower

A

5' DU
PVC+MOBILITY

B

A.
Ogni 2' per 6' (3 sets):
Snatch Press x 5 rep

poi (no rest)

Ogni 2' per 4' (2 set):
Snatch Press x 3 rep

poi (no rest)

Ogni 2' per 10' (5 set):
(Snatch Balance + Overhead Squat) x 2 rep

B.
Ogni 90" per 6' (4 set):
Snatch + Hip Snatch

Sets 1-2 = 1 rep @ 80% di 1-RM Snatch
Sets 3-4 = 1 rep @ 85% di 1-RM Snatch

Ogni 90"per 9' (6 set):
Snatch x 2 rep

Partire con 90% di 1-RM

C.
3 rnd max rep
40" Hang Snatche
Rest 10"
40" Bar Facing Burpees

Rest 90"

D

A.
wod endurance

2rnd
200mt run
10 ring row
20 squat jump
10 thruster+plates
20 rotation+plates

B.

TEAM WOD A MRAP 40'
1000MT ROW
3RND
20 BBJO
20 TTR
20 POWER SNATCH
500MT RUN
3RND
20 HPC
20 PULL-UP
20 WALL BALL
300 DU

Snatch complex

Every 90 sec x 6 sets

Snatch pull
Power snatch
Squat snatch
Snatch balance
OHS

Kuorma KORKEINTAAN 50% 1RM tempauksesta!!! Tekniikkatreeninä. Koko kompleksi läpi aina unbrokenina ja ei tangon tiputuksia vaan TNG.

1)

narrow grip snatch ( startin from normal position ending in clean grip and then back) 10 mins 2 rep every 30 seconds.

2)
30 minutes for heavy singles

Snatch max
OHS 4x5
Db row 4x8