Squat Clean + Front Squat
Every 2:30 x 6 rounds
*70 % Squat Clean max (testattu viime viikolla)
*Jos et ollut viime viikolla –> Go heavy 1 rep Or Find Moderate weight for 6 rep cycle
Metcon
2 x 5 Min Amrap
5 min amrap
10 Bar Over Burpee
5 GTOH @45 / 30
rest 3 min
5 min amrap
10 Bar Over Burpee
5 GTOH @60/40
*GTOH = Ground to overhead -> Go Power Clean + Jerk Or Power Snatch
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Snatch 5×1 21-15-9-15-21 Power Clean Pushup
Snatch tech. + Snatch practice (Snatch Balance + Ohs + Snatch ) CoreKimara 4 kierrosta 30 – 40 sec Kb Double kb overhead hold 15-20 Kb Twist 15-20 Toes Touches ~ 1 min rest
20 Min Amrap 30/24 Cal Erg 24 Wallball @9/6 18 KB Snatch (alternating) @24/16 12 T2B / K2E Accessory 9 Min Emom 3-6 Strict Hspu OR Negative Hspu Or Hs Hold (max 30 sec) 3-6 Strict Pull Up OR Strict Banded Pull Up OR Pull Up Negatives (max 30 sec) 15 – 30 sec L-sit…
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