Snatch

A) Build To Days Heavy 1RM Power Snatch Snatch

B) Squat Snatch E90SEC X9

1-3:

• 1 Squat Snatch @95% From Days 1RM Power Snatch

4-6:

• 2 @85%

7-9:

• 3 @75%

Back Squat

E3MOM X5 (1s pause pohjalla)

• 5 BS @80-85%

*ideaalisesti sama paino ku viime vkolla tai vähän vähemmän

Metcon

4x3min On/2min Off:

• 15 Cal Echo
• 10 Burpee Box Jump Over
• AMRAP: GTOH

*painot GTOH:
1 rundi: 30kg
2: 40kg
3: 50kg
4: 60kg

Accessories

3-4 Rounds For Quality:

• 15-20 Banded GHD Hip Ext.
• 60s SB Bearhug Hold

*rest as needed