3 rounds

3 Bar MUs

3 Ring MUs

6+6 side squats
3+3 shrimp sqauts

Special 17.3 edition. Tämän voit tehdä ennen tai jälkeen 17.3:sen. Kyykyn parantamiseen käytä tämän viikon aiempia mobbauksia hyödyksi.

6x 1 Raaka tempaus + 3 valakyykkyä

nousevilla painoilla tauot 2 min.

15 minute run for maximum laps
Record total laps

1)
20 minutes to work up in weights.
3tng lifts:
-One squat snatch, pause under the knee
-One squat snatch, pause above the knee

-One squat snatch, pause power position

2)
EMOM 6
Hang squat snatch under the knee + ohs

Hang squat snatch above the knee + ohs

3)
Snatch pull technique
or work sets of 5*2 80-90%

6 min AMRAP:

60 Hollow rocks
Remaining time max push-ups.

For Quality
3x
20sec hold top of rings
20sec hold bottom of rings
20sec hollow hold

A. 5 Min Max cal row test

4 RDS:

10 Hollow rocks
10 Bicycle crunches (both knees = 1 rep)
30sec Plank

Complete all three moves in one go, no pauses. Rest 1 minute after plank.

3 reps 75% of 1RM
1 rep 80%
4 reps 75%
1 rep 85%
5 reps 75%
1 rep 90%

Rest 2 min btw sets.