Tng Power Snatch

Start @ 50%. Building Heavy Set of 3.

Rest 2:00 Btw Sets.

For time:

Calories Echo Bike
21-15-9
Bar Muscle Ups
9 - 6 - 3

15 MIN EMOM
4 DEADLIFTS 140KG/100KG

Penkki 6x70%, 4x80%, 2x90%

Pystypunnerrus 4x6x45-55%
-saa olla raskas

Ojentajapunnerrus seisten 5x8-15

Kulmasoutu käsipainoilla 5x8-15

For Time:
100 DU
90 Push-ups
80 KBS 24/16kg (US)
70 WB 9/6kg
60 Abmat SU
50 Box Jumps 60/50cm
40 Pull-ups
30 Burpees
20 OHS 40/30kg
10 HSPU
9 cal Row (damper 10)
8 Deadlifts 60/40kg
7 Power Cleans 60/40kg
6 Front Squats 60/40kg
5 Push Press 60/40kg
4 Skillmill Sledge Push, so its 40m (damper 10)
3 Squat Snatches 60/40kg
2 TGU 32/24kg (1arm=1 rep) (turkish get-up)
1 BMU (bar muscle up)

Stalingrad options:
BMU to 4 C2B or 4 Rope climbs
Snatch to Power snatch + OHS

TC 45min

Overhead Squat

4 x 3 @ Heavy

SO 3:00

10min
200-250m Juoksu
10-20 Etunojapunnerrus

Tauko 5 min

10 min
200-250m Juoksu
20-30 Kyykky

Tauko 5 min

10 min
20 Istumaannousu
5-10 Leuanveto

3 ROUNDS
3 BAR MUS
10 FRONT RACK LUNGES 50KG/35KG
10 T2B
5+5 KB SNATCH 24KG/16KG

Hang clean + Clean + Front squat + Split Jerk

Emom 24:
1) 45s kone
2) 10-15 Valakyykkyä *Keppi tai tyhjä tanko

2min tauko

Emom 24:
1) 2-3x autohölkkä
2) 10-15 Seinäpalloa

-Aerobinen harjoitus