Four Rounds For Quality:

4 Pull Ups

4 Power Cleans 60-70%

30s. Wall Hand Stand / joka toisella Box punnerrus x 4

Tauot omantunnon mukaan :) merkkaa rivet!!

12min AMRAP
In teams of 3
~30m Bear hug sandbag carry w. heavy bag
Kettlebell front rack hold w. 2 heavy kettlebells
Bent arm chin hang

Person A. is carrying the sandbag while person B. and C. are in hold positions. Then switch.
10 burpee penalty immediately for every break in front rack holds or chin hangs.

1a) Zercher Goodmornings: 3 x 10 (Light). Rest 30s.
1b) Low Band Reverse Abs: 3 x 10. Rest 30s.

2 rounds of quality presses, rows and holds:

Split Stand Alternative Shoulder Press x 6 per käsi
Snatch-Grip Bar Bent Over Rows x 4 per käsi
Chinese Plank 60s.

Merkkaa Split Stand painot.

8 rounds
1: Kahvakuulien kanto 40m
2: Strict toes to bar x 5-8
3: Bar muscle up/Ring muscle up/Hyppyleuka/Negatiivinen leuka
4: Omavalintainen taitoliike
5: Lepo

-Kahvakuulien kantotapaa vaihdellen; Farmer's walk, Front rack, Overhead
-Omavalintainen taitoliike esim. köysikiipeily, naruhypyt, käsilläseisonta jne.

Kirjoita kommenttikenttään mitä teit ja miten se meni.

3 Rounds of:
15 Band Resisted Russian Swing
12 Goblet Reverse Lunges (6 each)
10 Reverse Crunches
*No rest between movements, but rest 60s after all 3.

7 min amrap
Ladder:
KB swings 24/16 kg 2-4-6-8-10...
Push press 35/20 lb 2-4-6-8-10...

3 min rest

7 min amrap
40 double unders
20 walking lunges

Result is the sum of both workouts.

Warm-Up
Oly Warm-Up
First Pull Review
Complex A: 2 x Slow Pull High Pull + Slow Pull Snatch + Overhead Squat
Complex B: Slow Pull High Pull + Snatch + Overhead Squat
Complex C: High Pull + Snatch + Overhead Squat
D: Snatch

Read More
https://www.catalystathletics.com/exercise/99/Snatch-High-Pull/
https://www.catalystathletics.com/exercise/391/Slow-Pull-Snatch/

Watch

EMOM10 mins
1 power snatch + 1 Snatch balance
- use a confident weight and work on technique
- improve the speed of going under the bar

Turkish Get-ups
- Accumulate 6 Reps on each arm at a light weight
- Accumulate 3 Reps on each arm at a medium weight
- Accumulate 2 Reps on each arm at a heavy weight