Harjoitellaan:

Valakyykky 5 x 3

Maastaveto tekniikka 5 x 5

POWER SNATCH

Every Other Minute on the Minute x 20:
Minutes 0, 2, 4: 5 High-Hang (Hip) Power Snatches
Minutes 6, 8, 10: 3 Mid-Hang (Top of Thigh) Power Snatches
Minutes 12, 14, 16, 18: 1 Hang (Knee) Power Snatch

Build across the sets to a heavy Hang Power Snatch for the day. No pressing out. Let your technique and positions dictate load. Focus on an aggressive vertical extension followed by an immediate redirection under the bar into a strong catch position.

Post loads to comments.
Exposure 6 of 8

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AMRAP 8 Minutes:
3, 6, 9, 12, 15, 18, 21…
Deadlifts 185/125
Pull-Ups

The Deadlifts should be on the light side of medium for you, something you could perform an unbroken set of at least 15 reps of when fresh. Scale the Pull-Ups to Jumping Pull-Ups as needed.

Post rounds, Reps, and Rx to comments.

DL 10x160-160-160-160-160 with 3 min rest

5x5 Dips
AHAP

A) Skill
Butterfly pull up progression

😎 Strength
EMOM 12 min.
1: 5 tempo deficit push ups
2: 5 tempo chin ups
3: rest

*tempo for both movement is: 3111
**add reps and/or weight if possible, but the main focus have to be on the tempo

C) Core
10-8-6-4-2
strict toes to bar
partner hip extensions on box

Alternate through
1. 5-8 Strict chin ups
2. 5-8 strict HSPU
3. 30-50 DU's
4. 45 sec Plank Hold

Harjoitellaan varpaat tankoon liikettä

5 x 3-5 toistoa varpaat tankoon

112 burpeeta
112 linkkuveistä
112 punnerrusta
112 askelkyykkyhyppyä vuorojaloin

15' E3MOM:
3 Hang Power Clean
Build to a Heavy Set

Harjoitellaan maastaveto

5 x 10 maastaveto