1) 5+5 DB/KB Snatch
2) 20-50 DU
3) 5-10 Hollow Rock

E1.20M x 8

1 squat snatch + 1 hang squat snatch @70-85%

Sarjat nousevalla painolla. Toistot pitää pysyä teknisinä.

Front squat
5-5-5+ @70% of 1RM

Wod
5 min Row for meters
2:30 min rest
5 min Amrap
5 Power clean @70/55
10 Burpee

Active Recovery Workout 45 minutes of :

4 Seiza Squat
20m KB Front Rack Duck walk ( 10m side )
30m Bear walk
10 Pistol Squat, alternating / 8 High Box Step-Ups
50/40 Calories Any Machine ( 400m Run )
14 Wall Facing Shoulder Taps / Box Pike Shoulder Taps
20 Fluter Kicks
10m Handstand Walk / 0:30 Handstand against wall
*50/40 Calories Any Machine ( 400m Ru*n )

DELOAD WEEK

6 rounds
In 1min
5 knees to elbows
10 plate ground to overhead 15/10
AMRAP burpee to plate
1 min rest

Front Squat, 4x3 @75-85%

Build up to heavy 3RM Back Squat
+
1x Max set @85% of 3RM

"E4 min x 9

1) Station (Pull up)
First 3 min as an AMRAP (for quality)
Advanced
Building towards butterfly kip
5 Box pike up
5 Jeffersson curl

Intermediate / Scaled
Building towards big kip swing
8 pike up
5 Jeffersson curl

Rest of the time Box step ups

2) Station (Hold)
2 rounds
30 s Headstand, against the wall or free
5 s rest
20 s Handstand, wall facing
5 s rest
30 s Beast hold
30 s rest

3) Station (Erg)
Row
90 s VK1
135 s PK
15 s rest

"

10 sets of (Go every 75sec)

2 Power Snatches + 1 Hang Snatch

• Start at about 65% and add.