Weightlifting

Snatch, Clean, Jerk alternating

T2B technique

A) T2B skill practise for 10min

B) 10 x E45SEC:
1. 20s max reps of t2b
2. 5 burpee to target

Liikepari

5 x E2,5MOM

1. 6+6 1-arm heavy DB/KB row
2. 8-12 box dip

Lepopäivä

Rest day – what did you do?

Liikepari

4 rounds
12+12 db walking lunge
– rest 90sec
10-12 shoulder press
– rest 90sec

• 3sec eccentric phase in both movements
• leave two reps in the tank

Metcon

for time:

10 box over burpee
40m farmers walk 45/35lbs
20 db front squat
40m farmers walk
30 db box step overs
40m farmers walk
40 db deadlift
40m farmers walk
50 du/ jumps over db
40m farmers walk

Tc 15 min

Narrow grip bench press

4 x 8-10 narrow grip bench press

• 3 sec eccentric phase
• leave two reps in the tank
• rest 3 min btw sets

Metcon

150/120 calories for time
odd minute: erg for calories
even minute: 6-8 kipping pull up

advanced:
odd minute: assault bike for calories
even minute: 3-5 bar mu

Tc 15min

3-position power snatch

3-position power snacth
6-8 x (1+1+1)
-hi-hang, above knee, below knee

Complex

5 x (3 snatch grip behind the neck push press + 2 ohs)

• work up to a heavy set
• rest as needed between sets