shoulder press 3x3

EMOM x 12
1) 5-10 strict pull up + 5-10 push up
2) rest

Power clean 5x2

7x3 Hang Power Snatch

• Build up to heavy three reps

Four rounds of five (75% 1RM)

5 x Max set of double unders

Rest as needed, but timecap is 10min

1. Ring Push ups x 6
2. Pendlay row x 8
3. V-ups x 12

3x Snatch pull

Start with a lighter weight the first sets. The last 3 sets should be done with approx 90-100% of your snatch 1 RM.

Chin-ups 5x5 reps

-mikäli helppo niin lisäpainolla joka sarja
Muokkausvaihtoehdot :

1.) Negatiivinen
2.) 20-30 sekkaa hold leuka tangon yläpuolella
3.) Kaveri avustaa toistot selästä
4.) tempo ring row (3 sek pause ja 3 sekan jarrutus)

-rest 2 min between

1 Power clean 40/30kg
2 Front Squat
3 STOH
4 Push-up
5 Mountain climber
6 TTB
7 Wallball
8 Deadlift
9 Pull-up
10 Squat jump
11 Russian twist w/ medball
12 Bar over burpee