• 5 Min E1/2OM of:
Ogni 0:30 x 10 sets
BB Power Snatch touch n’go (60/40Kg) 3-5 reps
@ 5:30
BB Power Snatch touch n’go (60/40Kg) max reps unbroken
Effettua l’EMOM ogni 30 sec come indicato per 5 minuti poi allo scoccare del min 5:30 effettua
una serie a max reps unbroken

5, 5, 4+1, 5 reps

Alkulämmittely ja mobility

Harjoitellaan Työntöä

15min tiimissä
Max kalorit
Oman vuoron jälkeen kierros cindyä

Loppuvenyttelyt

A) Amrap6

3 power cleans
5 pull-ups
6 box jump-overs

B) Amrap6

3 squat cleans
5 toes to bars
6 box jump-overs

Bench press
- 5, 5, 4+1, 5 reps

3-4 rounds/for 20min
-10 kipping swing
-5-10 swing with re-grip
-10 banded hollow body pull down
-1-5 Bar MU käännät
-30-60sec hs hold
-5 jefferson curl

Warm up
3 sets
1:00 cardio (add speed each round)
5+5 suitcase deadlift
10 db snatches
8 kipping movements
8 kipping knee raises
4 barbell muscle snatches
:30 HS Hold

then metcon prep

Test some toes to bars in, get that hs walk / wall walk feeling and weight for power snatch. then before hitting workout do 1 set :
5 ttb + 5m hs walk/ 1 wall walk + 2 power snatches.

*Soututekniikka
*Hollow
*Rengassoututekniikka
*Etunojapunnerrustekniikka

Basic Endurance Run 45-60min.

Lepoja