4 kierrosta, 90s välein
1. 30-50% max toistoista varpaat tankoon
2. 30-50% maxtoistoista käsilläseisontapunnerrus tiukkana

Lisää 1-2 toistoa.

6 EMOM:

1. 3 squat snatches, 40/30
2. 2 squat snatches 50/35
3. 1 squat snatch 60/40.

Rest 3 min.

6 EMOM:

1. 3 power clean & jerks 50/35
2. 2 power clean & jerks 60/40
3. 1 power clean & jerk 70/ 45

AMRAP20
400 m run
40 m farmers carry
400 m row / 400 m ski / 800m bike
40 m med ball carry

(90-115% of 1RM Snatch)

4 Rounds:

A1) Strict T2B 8 reps
A2) Ring plank hold 40s

Squat clinic

then

Back Squat

4 x 10 @ max 40%

10x 1 min ON / 1 min OFF

20 KB swing 24/16 + AMRAP T2B

Tuloksesi on toes to barien yhteenlaskettu määrä.

Tempaus roikosta 5x3

3 rounds for time

50 DU
10 overhead squats, 40/60 kg

Scale the weight for OHS up or down, depending on your strength (about 65% of your OHS 1 RM or 50 % of your front squat 1 RM)

3 x 30 shoulder press + push press

Start with 40 % of your shoulder press max. Do 30 reps starting with shoulder presses. When you can't stict press more reps, carry on doing push presses until you have completed 30 reps all together.

Increase the weight as many times as you can keeping reps at 30.

Repeat the set three (3) times with the same weight. Number of your shoulder presses may decrease and the number of push presses increase set by set.