Takakyykky

5x3x80%

Raakarive + Raty Max.

Rive puolesta reidestä + etukyykky + työntö Max.

Työntöveto
1x3x100%
1x3x105%
2x3x110%

EMOM as long as possible:
3 Power Snatch @42.5/30kg
3 Overhead Squats
3 Power Cleans
3 Barbell Thrusters

Rx+: 52.5/35kg

• Pick a load that is light enough to have no rest between movements each round.
• Aim for 10-20 rounds. Finish early? Practice with a lighter bar after some rest or do easy cooldown on the row/bike/ski

"Grace"

30 clean & jerk

60/42,5kg

...kairaako Joona alle 1:20?

*Strength

3-3-3-2-2-2-1-1-1

Power Snatch

Max reps pull-ups
- No resting in deadhang, continues reps as many as possible.
- Score: all reps combined

Basic Endurance 45 minutes

30 TTB
20 WB 9/6kg
1000m Row
20 One arm KB Swing alt. 24/16kg
3 Rope Climb

1.) DU's
2.) Toes to bar
3.) Row/Bike/Run/Ski

• you choose reps.
• go sustainable pace.

Every 2:00 x 4 Sets:
1 Low-Hang Snatch Pull
1 Low-Hang Snatch High Pull
1 Low-Hang Squat Snatch
1 Overhead Squat

And then...

EMOM x 8:
1 Squat Snatch

@ max 60%

Every 90s for 10 rds
2 power clean + 2 split jerk (~80%)

DU tecnique

”Annie”
50 DU - 50 AbMat sit-ups
40 DU - 40 AbMat sit-ups
30 DU - 30 AbMat sit-ups
20 DU - 20 AbMat sit-ups
10 DU - 10 AbMat sit-ups
(1 DU = 2 single)
Timecap 12min

For time:

7-6-5-4-3
RMU
200 m run