6 kertaa Front squat, 65-75% FS maksimista:

2 - 2 - 2 - 2 - 2 - 2

lepää 1-2 min.

5x8 Push Press

4 kertaa Snatch balance. Lisää edellisen komplexin maksimipainoon 5-10%.

3 - 3 - 3 - 3

Lepää 1-2 min.

"Nostotalakoot"

Find Clean 1 RM in 20 minutes. ( Squat & Power Both allowed )

• Liikkuvuus
• Voima
• Rohkeus

~50% Squat Clean of Deadlift = OK
~65% Squat Clean of Deadlift = Advanced
~70% Squat Clean of Deadlift = Pro

On mahdollista myös, että rinnellekääntö onnistuu, mutte et pääse kyykystä ylös. Tällöin voimantuotto vedossa on hyvä, tarvitsee vain kyykätä lisää :)

3x4 Min AMRAP with 60 secs rest between
Think of this as 12 min AMRAP with rest. Pick up where you left off.
20/15 cal machine
8 t2b
20 db snatches

Goal is to beat last week! Repeat on same machine and exactly the same as before.

20 Mins to find Snatch 1RM
20 Mins to find C&J 1RM
Beginners to find 1RM and then focus on technique and volume
Post total KG to wodconnect

Front Squat

2-2-1-1-1-1-1, start ~75 & Building maximum weight.

Go Every 2:30

For time:

• 1000m row
• 20 t2b
• 40 wall ball
• 60 abmat sit-up

Find TM in 20min
Deadlift + Squat Clean + Front Squat (pause) + Push Press + Split Jerk (Pause)

3 Rounds

4 - 3 - 2

30s rest between sets, new round every 05:00

@ 75% of max DL