Deload – Snatch technique
A)
3 rounds for quality with a empty bar
5 muscle snatch
5 behind the neck push press
5 ohs
5 sots press
B)
5 sets for quality
1 high hang snatch
1 hang snatch
1 snatch
*kyykkyyn vastaanotto!
*jos ei pidä deloadia nii go ahead ja painoa lisää, muuten suositus – keep it light and snappy!
*15min
Gymnastics EMOM
EMOM12
1) 1 round of Cindy / Scaled Cindy
2) max reps DU's
3) Rest
*CIndy =
5 pull ups, 10 push ups, 15 air squats
*Scaled CIndy =
6 ring rows, 9 box push ups, 12 air squats
Jyystö 251022
EMOM40 (8 rounds)
1) 12/10cal bike (echo 9/6cal)
2) Gymnastic movement A/B (alternating each round)
3) 12/10cal row
4) 5 DDB DL + 4 DDB hang clean + 3 DDB STOH (DDB= double dumbbell)
5) Rest
*Gymnastic movement A) 10-15 c2b/pull-up, B) 10-15 t2b/knee raises.
*DB's:
Rx 22,5/17,5
Scaled 15/12,5
