EMOM 10
Snatch + Hang Snatch

B2 Pendlay Row 2x10, 2 RIR
Rest 1min

Optional Accessory
GYMNASTICS by Erik Niemi.

Quality before quantity. Perform movements with RPE 3-4: challenging but doable and repeatable.

1) Inch worm lowers x5 video
-go as low as you can, push hard into the floor and don’t arch your back

2) Handstand shoulder shrugs 2x10 video

3) Practice headstand kip into push up (without wall) for 5 min video
-start from headstand, lower legs in a tuck position, kick legs straight and push arms straight
-first kick into front support (push up position), then attempt to kick legs more up
-progress to hspu if you can and if form allows
-the aim is to build awareness into the hspu

4) Max handstand walk in 5 min

5) Handstand hold + 5 seconds from last week

Split jerk

5x6 Split jerk @60%1RM

*Toistot nopeita ja teräviä. Painot sen mukaan, että tekniikka pitää! Tangon saa ottaa räkistä.

7:00 Open 20.1
8:00 Snatch 1RM
9:00 Core
16:00 Snatch 1RM
17:00 Voimistelu
18:00 Snatch 1RM
19:00 Core
20:00 Basic Endurance CrossFit

30 sit ups
30 DUs
30 sit ups
30 push ups
30 sit ups
30 front squats 50kg/35kg

Wod
Every beginning 90s x 6
2x 30s row + 5 power snatch 50-60%
2x 30s row + 3 power snatch 60-70%
2x 30s row + 1 power snatch 70-80%

6:30 Core
7:30 Voimistelu

15:00 Core
16:00 Basic Endurance CrossFit
17:00 Voimistelu
18:00 Basic Endurance CrossFit
19:00 Basic Endurance CrossFit

Accessory
3-4 Rounds
Front rack carry 60m
V-ups 6 + Hollow hold 15s
Downhill goblet squats 8

Olympic lifting complex:
clean
hang clean
2 x push jerk