Snatch complex: (10-15min)
2 Snatch high pull + 2 Hang power snatch + 2 OHS

Huom!
Kevyet ja tekniset painot.

EMOM x 15
4min x 2 1 hang power snatch + 1 hang squat snatch + 2 snatch balance easy&fast
1min rest
4min x 1 hang power snatch + 2 hang squat snatch moderate&fast
1min rest
5min 2 hang squat snatch moderate&fast

Practice;

Pike Push-Up
Box Pike Push-Up
Wall Facing Handstand Push-Ups
Handstand Push-Ups
and
Kipping Handstand Push-Up from Headstand up then resetting.

Front squat

4-3-3-10

1-2 reps in tank, not too heavy / 10 rep 75% of daily 3rm

-20min aikaa löytää päivän paras CJ

snatch complex e90s x7

1 hang snatch (above knee) + hang snatch (below knee) + snatch (floor)

build 73-85% of 1rm snatch

EVERY 2:00 x 7 SETS

1 Power Clean + 1 Hang Power Clean + 1 Hang Clean

• Start Light and Build to Moderate-Heavy.
• Option for squat or power on the final clean

Warm Up
2 rounds
2 min cardio machine
5 inch worm + push up : 20 wall walk hold
10+10 single arm press / push press
10-15 tempo ring rows
10 squat jumps
then some front rack/oh mobility and start warm up sets

Strenght
Push Press 2x10 + 2x8 reps@55-60-70-75% of 1rm
Strict Handstand Push Ups / Z-press with double db's 3x5-10 reps
rest 1.5-2.5 min bwn sets

Metcon
3 rounds, each for time, alt time full round with partner
6-10 burpee pull ups
12-16 db snatch
12-16 box jump, step down (scale to box step up)
time target per set 2-2.5 min

Aikaa vastaan:
400m soutu / 400m juoksu
15 askelkyykkyä/jalka
15 rengassoutua/leuanvetoa
15 thrusteria
15 K2E
15 boksihyppyä
15 wall-ball
5 x viivajuoksu 10m / 400m juoksu

Kommentteihin ylös käyttämäsi painot ja skaalaukset

Pystysoutu käsipainoilla 5x20

Penkki 4x8x70%

Vipunostot maaten 3x20

Ojentajat käsipainoilla maaten 5x8-15

Vipunostot eteen levypainolla 3x20
-täysi liikerata