4 rounds of:
5+5 single arm Ring rows
10 Arch rocks
5+5 KB snatches
10 heavy DB deadlifts
Rest

CF Open 24.2

A:
Snatch pull + power snatch + snatch balance 5x1 @easy weight, technique focus

B:
Power snatch + squat snatch 5x2+1 @moderate weight

10 mins headstand or kicking up against the wall practise

Lower head down to the mat - 10 singles
Or 3 x 10 pike press ups

EMOM/6
1. 40 sec chin over bar hold
2. 10 barbell bent over row (as heavy as possible)

EMOM/6
1. 6-8 kipping levers
2. 40 sec high plank hold

Finisher
5-10-15
Press ups
V-Sit ups

Front squat 5 RM, then max reps Back squat @ same weight

A:
Skill Primer
Low Hang Muscle Clean, Push Jerk & Double Pause Split Jerk (5-8 sets x 2+2+2)

B:
Halted Clean Deadlift, Low Hang Clean & Split Jerk
(8 sets x 1+2+1 / 60%-70%)

Hips mobility w/ rubber band in EVERY angle. (take your time! Do it as much as you feel you need it!)

Foam roll for Lower Back, Glutes, Thighs, Fascia, Hamstrings and calves.

Kaksi kertaa 8 toistoa

Jerks

A) WU E2MOM X3-5:

• 3 Press + 3 Push Press + 3 Split Jerk (empty-light BB)
• 3 High Box Jump

B) E3MOM X3:

• 3 Split Jerk (1.1.1) @70-80%

C) E2MOM X3:

• 2 Split Jerk (1.1) @80-85%

D) EMOM X3:

• 1 Split Jerk @90+%

Back Squat

E3MOM X4:

• 2 Back Squat @days heavy 2

Metcon

12Min AMRAP:

• 12 Cal Row
• 12 C2B
• 8 C&J @50-60kg

Accessories

A) 3x Superset:

• 10 DB Romanian DL
• 15-20 GHD Hip Ext. *Rest 2-3min between

B) 3-4x For Quality:

• 45-75s Spanish Squat Hold *Keskity tässä siihen, että kulma n.90 astetta, ja kokoajan vedät polvia taaksepäin kuminauhaa vastaan.

Tempo Run

3km @PK
Into,

3 Rounds:

• 1km @VK
• 1km @VK+

Into,

1km cooldown @PK easy