EMOM16
1. 10-20m hs walk
2. 12-15 t2b - voi jakaa kahteen settiin
3. 6-8 DDB Z-press V.1-2
4. Rest

Rpe 3-3.5

Skaalaukset: hs walk-> matka->wall walk t2b->t2r->leg/knee raises

2 kierrosta:

10+10 side reaches
20 archrocks

Snatch

1 - 1 - 1

75-80%, lepää 1-2 min.

Running intervals:

400m run - rest 60s - 200m run - rest 3 min

400m run - rest 45s - 200m run - rest 2 min

400m run - rest 30s - 200m run

Jokaisen juoksun tulisi pysyä samassa ajassa vaikka lepoaika laskee.

Every 2 min x8:

3 TNG power snatches + 2 snatches

55-60% Snatch max.

15 min of:
10 hollow rocks + 10 arch rocks + 10 kip swings
1-2 Bmu + 3 C2B + 4 pull-ups
Or
3-4 C2B + 4-5 pull-ups + 6 jumping kipping pull-ups
Or
5-6 pull-ups + 6-7 jumping kipping pull-ups + 7-8 ring rows

Go down after each movement.

10 AMRAP for quality:

3 thrusters
6 power snatches
9 power cleans
12 STOH

RX`D: 30/20

3 rounds for time with partner:

60 air squats - other partner waits in wall sit
40 push-ups - other partner waits in push-up plank hold
60 abmat sit ups - other partner waits with KB side hold 24/16
40 ring rows - other partner waits hanging.

Timecap 20 min.

15 min for T2B skills:

10 straight leg abmat sit-ups with toe touch
5 v-ups with stick hitting toes
10 straight arm KB hollow rocks,
Unroken set as long as possible: 1 kipping knee raise, 1 kipping leg raise, 1 T2B, 2,2,2 - 3,3,3 etc.

1. 5x5 TNG power snatches - build in weight

2. 5x2 snatch push presses + 2 snatch balances - build in weight.

Start from 50% of snatch max in both exercises