Snatch complex, 8 sets
- Snatch pull
- Hang snatch
- Squat snatch
- Overhead squat
- Snatch balance

Focus on technique
Use 40-55% weight first, add weight for last two sets
Your score is the weight of your last set

Rest 2-2,5min between sets

15:00 Recovery Effort
Not for time or intensity - conversational recovery pace

Aamu: 30 min
1 min walk/1 min run
avg. HR 122
7.31/4.37 min/km

Ip: 120 min

1.Own skill
A. Ring MU practice for 30 min
- Progressions
- MU partner assisted 5 x 1 reps

2.CF JKL wod 9.5.2018

1. JG scaled competitor 9.5.2018 A. 3 rounds > 1 round of:
2. 10 parallel bar dips w/3 sec. neg.
3. 10 strict pull up w/3 sec. neg.
4. 60 s. closed tuck front lever hold
5. 60 s. ring support hold
6. 60 s. hollow hold
7. 60 s. arch hold

leikkiä ja mobility

Valakyykkyä kepillä

roikunta haaste

metcon 15min amrap
10m askelkyykkykävelyä
5 punnerrusta
5 rengassoutua
20s kuppipitoa

Squat clean
Build up as long as you reach 80% of 1RM
Then
Drop down to 75% and do 5 x 2 rest 1 min between the sets

15 12 9 12 15
American swing
Toes to bar

12 min AMRAP

2 m käsilläkävely
6 toes to bar
10 m vala-askelkyykkykävely

Back squat 5x5

Push Press 3x10 reps

One-arm DB row 4x 8+8 reps