RX:
4 rounds for time:
8/8 single arm DB hang clean
8/8 single arm DB front rack reverse lunge
8/8 single arm DB push press

22,5/15kg

Scaled (kg):
4 rounds for time:
8/8 single arm DB hang clean
8/8 single arm DB front rack reverse lunge
8/8 single arm DB push press

RPE 4

TC 8min

Front Squat 4x7x75%

DELOAD WEEK

3 rounds
In 2min
15 KB swing 24/16
15 burpee
AMRAP sit-up
2min rest

Round 2: sit-up --> KB swing --> AMRAP burpee
Round 3: burpee --> sit-up --> AMRAP KB swing

E3M x 4

15 deadlift @50-55% of 1rm

Kestovoimaa kehittävä harjoitus. Paino pitää olla sellainen, että tekniikka pysyy kasassa ja sarjoihin jää 2-3 hyvää toistoa reserviin. Prosentti suuntaa antava.

Hip Squat Snatch + Hang Squat Snatch

8 - 12 Sets of 1 + 1

Use 12 minutes

Power Snatch + Snatch Balance

7 x ( 1 + 2 ) @ technique first

Go Every 2:00

AMRAP 15

8 push up
12 box jump over
16 kbs
.
.
FITNESS AMRAP 15
5 push up
10 box jump over
15 kbs"

3 rounds for quality
Max. time L-sit hold
10-15 banded triceps
10-15 DB/BB biceps curl

E90s x 9

4x 1 hang power snatch + 1 power snatch
5x1 power snatch

Floor press 3x10