2-position power snatch + OHS with a 3 sec. stop at
the bottom of the squat (75% of 1RM Power snatch).
Mark your max weight.

5 kierrosta alkavalla 90sek

3 Punnerrus niskaan takaa
3 Valakyykky tempo 2210

Keppi/tanko/keyvt paino

20 min

20 cal laite
10 varpaat tankoon
10 yleisliike

Etene rauhallisella tasaisella tahdilla

Front squat Wendler cycle week 1

4x6 AMRAP, rest 3 min between.

1: 16 cal row, 8 burpee over rower, 4 sand bag cleans

2: 10 cal bike/EB/AB, 5 hang squat cleans, 10 STOH 60/40

3: 2 laps run, 5 devils presses, 10 DB DL 2x22,5/15

4: 30 DU/60 SU, 10 T2B, 5 HSPU

Tulos on yhteenlasketut toistot

5x 2 Hang power snatch + 2 Power snatch 50-60%

1-jalan pohjenousu lisäpainolla
3 x 6-8

8 x 40 Sec Work/ 40 Sec Rest

• Sled Push
• Burpee

4 kertaa kumpikin

DL: 3x3 (80, 85, 90%)

Treeni
Every 9min x 3
400m Run
15 Wall Ball
rest 2min
200m Run
10 Burpee pull up

Round tc 7 min

Hiki:
27 min amrap
400m Run
15 Wall Ball
rest 1 min
200m Run
10 Burpee
10 Ring row
Rest 1 min