1) hang snatch + snatch balance 8x(2+2)x65%

⛱️🌡️☀️

1a) Front squat 4x1x90%
1b) Bulgarian knee to chest jump 4x(4+4)

A:
Every 2 mins x 6 sets
1 Pause Clean + 2 Split Jerk
- 3 sec pause in squat pos.
- Add weight each set
- Start at 60% of 1Rm Clean & Jerk

B:
00:00-10:00
EMOM
1 bear complex@60/43kg + 5 no push up burpee
10:00-20:00
EMOM
2 thruster@70/47kg + 30 DU/30 SU

For time:
1600m Run
12 Box Jump Overs 60/50cm
6 C2B / 12 Pull-ups
800m Run
12 Box Jump Overs 60/50cm
6 C2B / 12 Pull-ups
400m Run
12 Box Jump Overs 60/50cm
6 C2B / 12 Pull-ups

CLEAN WAVES 3/4

every 90s
3-2-1
3-2-1 reps

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Lisää viimeviikosta joka settiin!

3 rounds for time:
20/16cal Row
12 Alt. SA Devils Presses 20/15kg
24 DU

Eva Strong

5 kierrosta parin kanssa
24 tuplanaruhyppy (yhtäaikaa)
19 varpaat tankoon
2 rinnalleveto + työntö 93/61kg
400m juoksu (yhtäaikaa)

Aikaraja 30min

30 alt. db snatch
15 single arm oh lunge left
15 single arm oh lunge right
1 mile run
15 single arm oh lunge left
15 single arm oh lunge right
30 alt. db snatch

VX7A

Tate Press 3 x 12-15. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)