SNatch + OHS 4x(3+3)x65%

8:00 EMOM x 5 reps per min.

• Moderate weights after 17.1
• Focus good mobility and good feeling.

20-15-10-10 , 3min rest , same weight in all sets

1 Min Max cal Row

12min AMRAP
20 Box Jumps
20 Situps
20 Burpees
20 Wall Balls

Rest 3min

40-30-20-10 reps of
KB Swings
Goblet Squats 24/16kg

6min AMRAP
3-6-9-12-15-18....
KB Snatch 24/16kg
Box Jumps

rest 3min

6min AMRAP
3-6-9-12-15-18....
Wall Balls
Toes-to-bar

rest 3min
6min AMRAP
3-6-9-12-15-18....
Pullups
Burpees

Conditioning
500m Row
30 Snatches, 40/30
500m Row
30 OHS, 40/30
500m Row
30 Thrusters, 40/30

20 minutes for heavyish 2+2 (2 cleans + 2 split jerks)
then
drop down to 90% and do 3 more sets.
then
Emom 8
squat clean + hang squat clean + split jerk
then
clean pulls 5x3 80-90%

AMRAP 60 sek

Istumaannousu

Kaveri laskee ja tukee nilkoista. Kädet niskan takana, kyynärpäät käyvät polvissa. Erinomaisen suorituksen rajat (armeijan rajat):
Ikä: 20-24 25-29 30-34 35-39 40-44 45-49 50-

Miehet 51 48 45 42 39 36 33
Naiset 44 42 40 38 36 34 32

4 rounds

8 push presses 60kg/40kg

8 front squats 60kg/40kg

30 cal row