Snatch

4-6 x 1 @ 75+%, E1:00-1:30

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run

WRK(20)
WRK 3:00 REST 1:00 x5
20 burpees
20 russian kettlebell swings
20 jing jang
20 bicycles(2ct)

Finisher
:30 side plank per side
1:00 hamstring stretch

Lämmittely ja mobility

8x 20/10 kuppipito tabata

12min ajan, lisää aina yksi toisto/kierros (1,2,3,4,5...)
Burpee
Istumaannousu
Rive pallolla
Punnerrus

loppuvenyttelyt

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

Progression 1 to 15 reps of:
- Deadlift (60/40 Kgs).
- Chest to bar pull up.
- Squat Clean (40/25 Kgs).

2 rounds with partner:

• 100 cal row
• 50 burpees

Team decides how to split the work.

• 18 Min E3MOM of:
Ogni 3:00 x 6 sets:
Assault Bike 0:45 @ max Kcal

3-3-3-3-3 of:
BB Bench Press (0:01 pause)
3 @ 9 RPE (-5% Load Drop)
80% 1RM 3 reps
85% 1RM 3 reps
85-90% 1RM 3 reps
80-85% 1RM 3-3 reps
Pause @ on chest

A: Hip power snatch+ hang power snatch +low hang squat snatch 4x3
B: Power clean+ double front squat+ split jerk 3x4
C: Front squat @75% of max front squat 4x3

3 rounds for time:
800m Run
21 Toes to Bar
12 Deadlift 125/82,5kg
TC 22