Every 2min x 5:
2 Power Cleans + 1 Squat Clean

Sets 1-2: 65% 1RM Power Clean
Set 3: 70%
Set 4: 75%
Set 5: 75-80%

6x8 Bench Presses
- Rest 3min btw sets.

Set 1: @65%
Set 2: @70%
Set 3: @72%
Sets 4-6: ......
Once into your 4th set, work up by feel.

Soutumaraton
Powered by NOCCO & Barebells

42km row for time
3-4 hlö tiimeissä

Soutumaraton-joukkueet on muodostettu vapaasti ja sali varattu maratonin ajaksi 10-13:30. Normaalit WOD-tunnit peruttu tältä päivältä.

Floor Press in Bridge
6 x 3-4; rest 1:00

60-70% of max as a guide
2 sets narrow, 2 sets wide, 2 sets medium
Increase from last week if possible

3 Rounds For Quality
1: 10 High Plank Shoulder Taps w/ Leg March (2=1)
2: 10 Dead Bugs (2=1)
3: 10 Side Plank Twist To Hip Drop
4: 10 High Scissor Kicks (alt. leg lifts) (2=1)
5: 10 High Plank KB Pull-throughs
6: 10 Bicycle To V-up
7: 10 Standing Banded Rotations

Complete each exercise 1 time through, rest 1-2min and repeat 2 more times.

Every 3:00 for 7 sets:
3 overhead squats
– lisää painoa kierroksittain
jos mahdollista

Kipping hspu
5 x 1-10
- rest 60-90sec

EMOM 16
1. 20-30sec c2b top hold
2. 40sec barbell roll out
3. 10-30sec L-sit hold
4. Unbroken set kipping t2b/ leg raises

4x2 Low Hang Squat Snatches
- Drop the bar btw reps
- Low hang position is below the knees
- build up by the feeling. Good lifts, NO FAILS!!!
- Rest 2-3min btw sets

6-8 sets of:
2 Hang Muscle Snatches + 2 Snatch Grip Push Presses + 2 Overhead Squats
- This should be a warm-up to get you prepared for the hang snatches
- Rest 1min btw sets

Find power 1rm powersnatch