-Ilmakyykkytekniikka
-Takakyykkytekniikka / takakyykky 5 x 5

(jos on ensikertalaisia voi käydä läpi myös etukyykyn)

Buy-In:
50/35 cal Air Bike

3 Rounds:
15 Deadlifts (80/60 kg)
30 DU's
15 T2B
30 DU's

Cash-Out:
50/35 cal Air Bike

Time cap: 30min.

Find a heavy sets in 20min.)
2 TnG Snatch (10min.)
+
2 TnG Clean & jerk (10min.)

Complete as many rounds as possible in 10 minutes of

• 30-second L-sit from the floor
• 10 odd-object cleans

Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.

• Row/Bike/Run 3min.

• 60s. Squat + twists

• 60s. Shoulder rotation w/stick

• 60s. Up/Down dog

• 1x
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 OHS

• 1x
  6 Clean grip Deadlift
  6 Muscle clean + press
  6 Front squat

• Mobility...

• 3x
  3 position snatch
  3 position clean
  3 Split jerk
  Add weights...

A.
Warm Up

PVC+MOBILITY

2 Rnd
1' Glute Activation MB
15 Empty bar RDL
20 Knees to Elbows
25 Calorie Row

B. Forza
Back Squat
4×4 @80%

C. Forza

For Time
10 Squat Clean & Jerk @70%
Rest 1'
8 Squat Clean & Jerk @75%
Rest 1'
6 Squat Clean & Jerk @80%

D. For Time
20 DU
20 HSPU
10 Rope Climb
40 DU
20 HSPU
8 Rope Climb
60 DU
20 HSPU
6 Rope Climb
80 DU
20 HSPU
4 Rope Climb

E. Skill
EMOM per 10'
Ogni minuto
7-10 Unbroken TTB

F.
AMRAP 14'
2 Rnd
10 Deadlift 100/70kg
20 W. Ball
Rest 1'

G. For Time
27-24-21-18-15
Bar Facing Burpees

alt. KB snatch
Rest 3:00:

H. Optional
1-3 SET
DB Bench Press 4×15

Dead Hang to pause L-sit Hold 5 set da 60-90"

Korkea te veto + Te veto + tempaus

4 x (1+1+1)@65-75%
4 x (1+1+1)@75-85%
3 x (1+1+1)@90%

Työntö niskasta Te otteella samaan vauhtiin (ala Liito-Orava)

5x5@50-70% (te)

Max korka boksi hyppy n 8-12 täyttä ponnistusta

3 Rounds EACH for Time:
10 Hang Power Cleans @ 115/75
20 Pushups
10 Burpees over bar
20 Double Unders
10 Front Squats @ 115/75

Add times for final score.

4 kierrosta (ohjevideot maanantain treenin yhteydessä):
10 kyykkyhyppyä
10 mittarimatoa
10 kapeaa punnerrusta (kyynärpäät kyljissä)

Tulokseen tehtyjen kierrosten määrä!!

On the 1:30 x 9 Sets:
Sets 1+2+3 - 3 Hang Power Snatches (Knee Level)
Sets 4+5+6 - 2 Low-Hang Power Snatches (Below knees)
Sets 7+8+9 - 1 Power Snatch