Warm up: 2-3rounds
20 jumping jac'k
10 split jump
10 mountain climber
5 push up
2+2 perfect stretch
*
3x amrap 5
1)
20 mountain climber
10 split jump
(2min rest)
2)
10 sit up
5 push up
(2min rest)
3)
20 jumping jack
10 up & down

2 Rounds Warm up with barbell, 5 rep of each:
Snatch push press BTN
Narrow grip OHS
Sots press
Snatch balance
Snatch high pull
Muscle snatch
Power snatch
Tall snatch

4-6 Sets:
Snatch pull + Power snatch + Hang squat snatch + Snatch balance + OHS

Tee nousevilla painoilla, mutta pidä paino kevyenä ja teknisenä.

Snatch:
4 x 1 @75%

3 x complex
2 ring MUs
3 ring dips
1 skin the cat
3 T2R

or

4 pull ups
4 ring push ups
4 v-ups
4 T2B

Every 3.30min
3rounds each

3rounds
8c2b
10 T2B
8 hspu
10 WB

3rounds
2rope
4+4hswalk
12 pistol Squats

3rounds
5 squat snsatch @80%
30 DU’s

”Nate”
20 min
2 Palomiespunnerrus
4 Käsilläseisontapunnerrus
8 Kahvakuulaheilautus 32/24kg

3 ME sets, rest 2 min b/w

unbroken kipping hspu

”DG”
10 min
8 varpaat tankoon
8 Käsipaino thruster 2x15/10kg
12 Askelkyykky kävely 2x15/10kg

50 Gomblet Squats 24/16kg
15 Wall Climbs
50 Shoulder to Overhead 42,5/30kg

AMRAP 10
6 Power Clean 35/50kg
9 Pull up
12 Sit up

Warm up:
5-10min Dynaamiset venytykset/rullaus/aktivoinnit
Barbell warm up:
8 Cossack squat with barbell
8 Kang squat
8 High hang muscle clean
8 Clean DL
8 Tall clean
8 Push press
8 Split jerk behind the neck
C&J:
2+1 @70%
2+1 @75%
2+1 @80%
2+1 @85%
Find your 2+1 RTM

RTM=Päivän TEKNINEN maximi