AMRAP 16 w. a partner.
One athlete runs 400 meters
One athlete AMRAPs
5 Deadlifts (70/47.5kg)
4 Hang Power Cleans
3 Front Squats

• Score = each athlete's total rounds of BB Complex
• Beginner: 5 Deadlifts (60/42.5kg), 5 Goblet Squats (45/25), 5 Squat Thrusts
• Alternate Scaling 400m Run = 500m Row, 60s Bike or Ski Erg

Snatch
For warm up:
EMOM 9
1. 4 hang squat snatches (power pos)
2. 4 hang squat snatches (above knee)
3. 4 Hang squat snatches (mid shin, not from ground)
Keep the weight light, scale reps if needed.
E2MOM 16
6 Full snatches. You may increase the weight.
Pace yourself, no rush.
OHS 5 X 3

Strength: 20 mins to find 1rm front squat

Wod 7 min AMRAP
5 power snatch@50/35
5 T2B

Strength: start of re-test week, go heavy!!!! Warm up sets 3-5reps as weight starts to increase , decrease reps to singles and eventually hit your 1rm.
Wod: think of the Wod as a sprint, we want fast movements. The reps are low to keep intensity , cycle the power snatch and aim for unbroken T2B.

3 rounds
10x Burpees
20x Box jumps (24/20 inch)
30x Squats
40x Push-ups
50x Walking lunges

Gymnastics Skill

EMOM for 15min:

1, 7 high kips on bar
2, plate muscle up drills
3, 3-5 jumping muscle ups

WOD

for time:

21-18-15-12-9-6-3

Pull-ups
abmat sit ups
50ft walking lunges

(15min time cap)

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
30 jax
20 heels to rear
10 frog jumps

Metcon/*Rx(9)
Amrap 9
7 wallballs 16/12-*20/14
7 pull-ups(mod as needed)

3x3(10)
strict press-climb
start at 60-70% of 1rm

Finisher
2 min chest opener
2 min hip opener
60 in and outs

Extrat

3-5 rounds for quality
12 landmine twist
12 landmine press
12 landmine row

Käytä semmoista kuormaa, et vikat toistot ovat suht tiukkoja.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
10 plyo
8 good morning
6 hang clean
4 sit ups

Metcon/*Rx(24)
otm 24
min 1-100m shuttle run
min 2-6 hang cleans 95/65*155/85
min 3-25 *du's/plate jumps
min 4-20 sit ups/*15 ttb/*15 ghdsu
min 5-15 kbs 53/35-*70/53
min 6-20/15 cal row/airdyne

3x2 tng deadlift(12)

Finisher
2 min hamstring stretch
30 w-raise
50 kneeling crunch

Ranskalaista penkkipunnerrusta + Hollow Rocks

EMOM3

12 - 10/20kg
10 - 10/20 kg
8 - 15/25 kg
6 - 15/25kg
4 - 20/35 kg

Mahdollisimman laaja liikekaari penkkiin - vaihtoehtona penkkipunnerrus otsan kohdalle kääntönä

General Warm-Up
Oly Warm-Up
Snatch First Pull Review

A) Pause Snatch (pause at mid-thigh position for :02)
B) Pause Snatch (pause at knee position for :02)
C) Pause Snatch (pause at 2cm off floor position for :02)
D) Snatch

Further reading: https://www.catalystathletics.com/exercise/392/Segment-Snatch/
Demo: