1min töitä 1 min lepo x 10 kierrosta
tavoitteena mahdollisimman paljon toistoja mahdollisimman painavilla kuulilla, toistot yhteensä ja mainitse millä kuulil vedit

A: Snatch pull 110% of snatch 5x5
B: Snatch technque snatch from turnover height
C: Squat snatch with slow motion snatch pull

RestDay!

A: Halt snatch pull + Hang power snatch + squat snatch
B: Hip squat clen + squat clean + immediate jerk
C: Emom 7’: Double snatch pull @95 % of snatch pull + 3 Lat. Burpee over the bar

lepoja

Banded Pushdowns: 2:00 x max reps.
+
- Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.
- Hip ER Pails/Rails

Primary
Swim 500 Meters at easy pace
20 Min mobility work with resistance band and foam ruler

Alternate to Swim
20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

OR

Yoga 40 Minutes

ATPF WEEK 34 Day 1

WEIGHTLIFTING

E20sec for 5min:
Power Snatch @ 65-70% of 1RM

Rest as needed, then

E20sec for 5min: C&J @ 65-70% of 1RM

Moderately heavy loading, solid reps.

Skills
3 rounds
30/30 sec Arm Bar
5-5 Single Arm Cossack Thruster

Core
3 rounds
20-20 sec 3 point Plank
20 Bent Hollow Flutter Kicks
20 Prone Swimmers
10-10 Single Leg Pike Leg Lift

Wod @32/24
21-15-9
Russian Swing
Lateral Burpee over KB

RestDay!