4x 1 Hang Power Snatch + 2 Power Snatch

• Use Same weight as last week (29.1)

10× 4min 1min lepo

1)
Kone

2)
20 Ilmakyykkyä
20 Lantionnostoa jalat korokkeella
5-15 s leukapito/lapavetopito
20-30 s käsilläseisonta

3)
Kone

4)
15 OHS keppi/tanko
15 Kevyt kuulaheilautus
10+10 yhden jalan mave
10 Kepinnosto päinmakuulla

5)
15-20sKuppipito
15-20sKaaripito
8+8 Vuorikiipeilijä ristiin
5+5 Skorpioni venytys

Front Squat 4x3 @75%-82,5%

2 x 15min alt. a & b
3min rest between sets

A)

12/8 cal row
8+8 half kneeling kb chop and lift
8-10 tempo push up (2-1-X-0)
12 alt. KB plank rows

B)

6 alt. db devils press
6+6 single arm db oh front step lunge
6+6 single arm db push press
6 strict chin up (2-0-X-1)

Rpe 3

Tee treeni laatua vastaan pitäen rauhallinen tempo.

4x 2min ON/2min OFF
Alt A and B

A. 20/15 Cal. Row
+
Max reps Wall Balls

B. 20/15 Cal. Bike
+
Max reps Toes-to-bar

Record load and other details.

Lowerbody Mobility

EMOM4
3 muscle snatch @30-40%

Rest 1min

EMOM4 3 power snatch @40-50%

Rest 1min

EMOM4

3 snatch balance @40-50%

Rest 1min

EMOM4

2 squat snatch @50-60%

Kevyet ja tekniset painot.

SMASH!!

2x AMRAP 25 in teams of 4:
1)
a) row calories
b) 40 air squat, 30 kbs, 20 box over

2)
a) bike calories (echo/or c2bike)
b) 40sit up, 30 plate reverse lunge, 20 up&down

Rest 5min between amraps

3x4 V2

(n.75-80%)