Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then 2 rounds of :
1:30 cardio machine @easy/mod pace
5+5 squat strech
5 push up to downdog pose
5 goblet squats
5 goblet hold press
5 goblet hold thrusters
5 burpee box step overs

For time

21 squat snatches
42-cal row
15 squat snatches
30-cal row
9 squat snatches
18-cal row

♀65 lb ♂ 95 lb

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Big focus on snatch today, snatch high pulls to start to ensure we are hitting maximal extension

Snatch high pulls
4 x 3 @ 100% of 1RM snatch

Snatch
Build up to 60% with 3s and 2s then
1 @ 60%
1 @ 70%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%

Tempo front squat (3 sec on the way down, 1 sec pause in the bottom and controlled on the way up)
5 x 3 @ 60% of 1RM front squat

Push press
3 x 3 @ 70%

Optional accessories
3 x 20 GHD sit ups
3 x 20 prone hamstring curl
3 x 20 front rack walking lunges

Nei 4 minuti per 5 round
50 du
20 cal bike erg
10 front squat 60kg
Il risultato è il tempo del giro più lento

3 Rounds Not for Time
Quadruped Crawl 20m
Plank Lateral Crawl 10m/side
Duck Walk 20m

Whitten ja sen jälkeen leppäillään / kevennellään juhannuksen yli.

3 rounds
10/8 cal bike or row
10 passthroughs
10 DB press

Strict press
E2MOM x 5
10 reps @ 50% 1 RM

Make up a session from earlier this week that you missed
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

TBA

Timecap 35min