-Movements / Efficiency
-Strategy
-Practice rounds

Power clean 5x5

4x5 Front Squat

For Time:
10-1
Power Snatch 50/30kg
Box Jump 60/50cm

Time Cap 8min

Squat clean 1-1-1-1-1-1-1

Find your 1 RTM = 1 rep technical max
This will work as your reference for the upcoming progressions
Post your score and weaknesses to compare to the later re-test

In support of Ava Khalipa

5 rounds for time of
- 21 g2o 42,5/30kg
- run 400m

Timecap: 25 min

Progressions:

• handstand push-ups using a box/help from a partner/pike push-ups
• kipping handstand push-up
• strict handstand push-up
• strict deficit handstand push-up

Use 5x10 reps table:

• 3 x 2
• 5 x 2
• 3 x 4
• 4 x 4
• 4 x 6
• 5 x 6
• 4 x 8
• 4 x 10
• 5 x 10

2 Power Snatch + 1 Overhead Squat

@ 65% Snatch

5 toiston maksimi:

Front squat

Teknisesti päivän raskas maksimi. 3 yritystä.