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

15 min fo skills:

5+5 raises to HS - shift legs after 5 reps
3 HS raises against the mattress
10 shoulder taps - face against the wall
partner assisted HS walk - partner uses stick against legs

15 OTM:

1. 5 sandback bearhug squats
2. 3-5 thrusters 60/40
3. Rest

1 stop BS + 2 BS
2 sBS + 1 BS
3s BS
2sBS + 1 BS
1 sBS + 2 BS

60-80% of BS max

"Metcon (quality)

AMRAP in 20 minutes:
2 Rope climbs*
4 HSPU
8 KBS 32/24kg"

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"Harjoituksen tarkoitus on kehittää voimaa, kehonhallintaa ja suuntautumiskykyä. Tavoite on 20 minuutin aikana saada läjään mahdollisimman paljon laadukasta työtä.

Harjoitus pohjautuu benchmark:iin ”Nate”, joka on muuten sama, mutta rope climbin tilalla on muscle-upit. Jos voit, niin kokeile saatko tehtyä harjoituksen läpi muscle uppien kanssa. "