Snatch
45 minutes of snatching

Every 3min for 12min:
2 Power Snatch @70% of snatch 1RM
- No TnG lifts
- Focus on every lift. Try to be fast and efficient!!!

20 minutes of split jerks

EMOM 10
2 split jerks (2sec. Pause in the dip and in the catch)

200m Run, 27 Wallballs, 27 Box Jumps
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps

Time cap: 15min.

8 rounds Every 90 sec
Snatch pull + Snatch @70-85%

1)Shoulder Press: 5 x 3 @55% of 1RM/Two Friday’s Ago. Rest 60s.

2) Bent Over Dual DB Rows: 4 x 12. Rest 60s.
– same weight as last week but pause for a 1 count on each rep

"Escape from Wonderland"
3 Rounds:
75 Double-Unders
50 Air Squats
25/18 Calorie Row

Overhead squat

OHS 3x3

1a) strict HSPU 4x2
1B) behind the neck pull ups 4x2

Harjoitus 1.

For time:
50/40 Calories ski
50 KBS
50 Sit-ups
50 DB thrusters
50 Sit-ups
50 KBS
50/40 Calories ski

Suora kuntoharjoitus. Tämä on ”huipentuma” tälle kierrolle, joten pistä opitut asiat käyttöön. Etsi hyvä rytmi, jossa hallitset hengityksen ja anna palaa. Pyri hyvään ja tasaiseen rytmiin ja pieneen loppukiriin viimeisessä hiihdossa.