3 x 7 etis + 13 takis

sopiva paino, lepo tarpeen mukaan

5 kierrosta

3 skin the cat
7 superhidas valakyykky kepillä
9 boxihyppyä

2 min max rep pull up

Aktiivinen lepo päivä. Palauttavaa harjoittelua + rullailua ja venyttelyä

A: E2M for 14min
Clean & jerk x1 @ heavy weight
B: Dead Lift 3RM
C: Superset x3
C1: Goblet curty squats x12-16/alternera ben
C2: Strict pull ups xMax
D: Superset x3
D1: Strict HSPU x5
D2: GHD weighted hip extensions x15
E: Triset x3
E1: Banded straight arm lat pulldowns in hollow
E2: Triceps extensions xMax
E3: Calf raises x8-15

Min 1 - 7 Box Jump Overs + 7 TTB
Min 2 - 5 Power Snatches + 5 Overhead Squats
Min 3 - 5 Strict Pull-Ups + 5-10 Kipping HSPU
Min 4 - Recovery Row/Bike/Ski

Box - 24"/20"
Barbell - 50-55% of your estimated 1RM Snatch

Winter War 2017 - Qualifier 3 - modified

For Time, CAP 25 min

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RX

10 Squat Snatch*
2R:
- 5 CTB
- 5 HSPU
- 10 Pistols, alternating

8 Squat Snatch
2R:
- 5 CTB, 5 HSPU, 10 Pistols, alternating

6 Squat Snatch
2R:
- 5 CTB, 5 HSPU, 10 Pistols, alternating

4 Squat Snatch
2R:
- 5 CTB, 5 HSPU, 10 Pistols, alternating

2 Squat Snatch
2R:
- 5 CTB, 5 HSPU, 10 Pistols, alternating

• Squat snatch or Power snatch + OHS. A full squat is required.

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Scaled

10 Ground to Squat to Overhead (GTSTO)
2R:
- 5 Pull-ups
- 10 Hand-realease Push-ups
- 15 Air squats

8 GTSTO
2R:
- 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

6 GTSTO
2R:
- 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

4 GTSTO
2R:
- 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

2 GTSTO
2R:
- 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

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Original weights:
Men 50-60-70-80-90kg
Women 35-40-45-50-55kg

Clean and Jerk 1RM

21-15-9

• Handstand push up
• Ring dip
• Push up

After each round - 10m. overhead walking lunge 60kg