AMRAP 7

3 Hang Squat clean 90/65kg
6 C2B

EMOM 10

2 x Back Squat @ 75%

70 Minutes Pk ergo

Tai ennen Wodia.

60 min Pk Ergo.

1. 8 Weighted Box Step Over (2xKB) (go heavy!)
2. 4+4 1/2 TGU
3. 5+5 One legged deadlift 1xKB (go heavy!)
4. 4+4 Windshield Wipers

Standing Banded Abs: 4 x 15. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing - 20 breaths x 3

4 sets 3 reps
@ 90% 1RM rest 90s. b/w sets
2 s. pause @ 1cm from floor, below the knee, mid thigh. NO EXT, continue straight down
5s. down, perform TNG

Snatch aina lähtökohtaisesti kyykkyyn, jos ei muuten mainita.

2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

From knee high blocks
1 sets 2reps @ 65%
1 sets 2reps @ 70%
3 sets x 2reps @ 75%

EMOM 12
M1: 12-18 alt. DB snatch 22,5/15kg
M2: 6-10 deficit HSPU
M3: 30-50 DU's

Scaled
EMOM 12
M1: 12-18 alt. DB snatch 15/10kg
M2: 6-10 deficit Box HSPU
M3: 45s. DU practice

Keep sets unbroken, weight and deficit as heavy/deep as form allows.

Clean & Jerk, aina lähtökohtaisesti kyykkyyn ja split jos ei muuten mainita.

500m Row/ski then
2 round 8 reps
Bench DB bend over row L
Bench DB bend over row R
BB kang squat

2 rounds 5 reps each
- Press in split
- front squat
- jerk drop (BB eye level, hells off and drop to split)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and jerk

From knee high blocks, rest 90s. b/w sets
1 sets 2reps @ 65%
1 sets 2reps @ 70%
3 sets x 2reps @ 75%

Clean: Focus on driving your legs in the ground and fast ext. of your hip
Jerk: dip/drive straight, core tight and aggressive catch.