Harjoitellaan penkkipunnerrusta

Pystypunnerrus, 1 RM

3*3 Power Snatch
2*2 Power Snatch
2*1 Power Snatch

5*3 Snatch Balance
Climbing

3*5 Hang Snatch High Pull

Conditioning
Teams of 3
For Time:
100/75 Calorie Row
100 Box Jump Overs (24″/20″)
100 Power Snatches (95/65)
100 Thrusters (95/65)
100 Chest to Bar Pull-ups
100 Thrusters (95/65)
100 Power Snatches (95/65)
100 Box Jump Overs (24″/20″)
100/75 Calorie Row

• For Time:
BB Thrusters (60/40Kg) 15 reps
Ring Muscle Ups 7 reps
BB Thrusters (60/40Kg) 10 reps
Ring Muscle Ups 5 reps
BB Thrusters (60/40Kg) 5 reps
Ring Muscle Ups 3 reps

A.
Easy pace
Run 1min.
Row 1min.
Bike 1min.

Moderate pace
Run 45s.
Row 45s.
Bike 45s.

• Mobility...

B.
For Time:
Run 5km
Row 2.5km
Bike 5km

Option 2.

Run/Bike/Row
45-75min. Easy aerobic pace

Split Jerk (from rack)

9 x 2 @ 60 -

SO 2:30

Skill "mérlegek"
warm up classic gym
2x10 pull up 2x10 push up
GHD sit up, and back up 3x10

to bar
tuck hang
pike hang
one leg
to leg

to ring
wod: 5 rounds , 7' time cap
15 squat
10 lunges
5 v sit

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps

75/50 reps for time of:
C2B Pull Ups