Shoulder press 12-10-8-6 reps

5 kierrosta

10 käsipainotempausta
5 hyppy muscleuppia

Hinges
- good mornings
- kettlebell swings
- deadlifts

Focus on the engagement of the posterior chain, and the proper movement of the legs (knees back, extend, hips back, descend). Keep an eye on the shoulder and hip position in the deadlift.

Barbell bent over row 4x10 reps.

Snatch
On the Minute x 11:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (70-73-76%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (80-82-84%)

A: 8min emom
1-3 box jumps
B: Cluster squats 3x1-1-1-1-1 @förra veckans vikt
C: Snatch pull 5x2 fokus form
D: Superset x3
D1: Incline bench press x5
D2: Singel arm chines rows x8-12/arm
E: Superset
E1: Adduktor sliders x8/ben
E2: Banded ab crunches xMax

Tempaus+Snatch Balance+ Valakyykky

1+1+1x70x2, 1+1+1x75%x2, 1+1+1x80x2

Rive + RaTy + Työntö
1+1+1x70x2, 1+1+1x75%x2, 1+1+1x80%x2

Etukyykky 1x3x70%, 1x3x75%, 2x3x80%

Accessory:

Yhden käden valakyykky DB/KB 3x12+12
Lisäpainolankku 3 x40sek

Front Squat 12-10-8-6 reps. Add weight for each set.

Jumping Back squats 4x8 reps

Joka alkava min

Pariton 1 x MU tai negatiivinen
Parillinen 20 sek hollowpito lisäpainolla