5 x (1 x Clean + 4 x Push press) @ 110% (SP)

SO 2:00

Omatoimi:

Lähteekö tanko kaulalalta? Keskity ensiksi siihen.
Ponnistuksen suunta, lantiolukko.

Hyvät ykköset
Opettele tangon tiputus kaulalle
Näiden jälkeen vasta samaan vauhtiin nostot.
Ensiksi tekniikka, sen jälkeen kuorma.

3 kierrosta aikaa vastaan:

10 slamball burpees
15 squat jumps
10 pull-ups

All out.

Aikaa vastaan:

10 - 9 - 8 - 7 - 6 etc.

Shoulder press, 60% BW
Strict pull-up
Strict T2B

10 EMOM:

1. 3 split jerks
2. 3 push jerks

60% C&J max.

You go i go, 5 kierrosta aikaa vastaan:

20 C2B/pull-ups
20 box jumps
6 C&J 100/70 or 75% max.

Jakakaa toisot keskenään. Jos teet yksin, suorita puolet osoitetuista määristä.

12 EMOM:

1. 4 tall cleans
2. 5 snatch push presses, behind the neck

40/30kg tai 30-40% C&J max. Tanko maasta.

20 EMOM:

1. 10 HSPU
2. 15 DL 100/70
3. 15 T2B
4. 40m shuttle run (4x10)
5. rest

Every 2 min x5:

3 power snatches + 3 snatches, 50-60% max.

Lepää 2 min.

Every 2 min x5:

2 power cleans + 2 front squats + 2 split jerk, 50-60% C&J max.

Partner WOD for time

14 rounds (7 rounds each person)

5 burpees
4 box jumps (75 cm)
3 clean (80/60 kg)

One partner completes the whole round, the other partner rests. The rotate.

The aim is to move as fast as possible.

For Load

3 hang power snatch

7 x every 3 min

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Goal & Intensity:
Primer + Hang Power Snatch
Goal: Prepare the body for pulling and develop fast extension and strength.
Execution:
Primer: 3 rounds every 3 minutes — 3 High Hang High Pulls.
Main part: 7 rounds every 3 minutes — 3 Hang Power Snatches.
Progress: Increase load gradually during the sets while maintaining good technique.
Tip: Focus on sharp leg drive and explosive elbows-up position.
This session is 1 part of a preparation for Isabel. (1/3)
RPE: Primer 5/10, Hang Power Snatch 7/10