5 rounds:
21 Alt. DB Hang Snatches 20/15kg
15 Pull-ups
9 HSPU

Shoulder Press

6 x 3 @ start heavy ( RIR 1-2 / ~80% )

Go Every 2:30

Mobility

10 rounds for time
8 wall ball @9/6kg
10 cal row/bike/ski
12 alt dumbell snatch @22,5/15kg
14 Wall ball sit up
Timecap : 30 mins

3sets: 10-20s ON / 40s Off

1) chin over bar / or rings
2) ring support
3) hollow hold

B2.

2+3@barbell, 2+3@up to 75%, then DROP SETS 4-5x1x[2+3]@-10%, ohs-%, rest btw sets 2min

exercise develops strength, aggression, balance, timing and confidence for receiving the snatch. It allows the practice of quick and precise foot movement in the pull under, a vertical punch up to secure and stabilize the bar overhead as will be done at the end of the snatch turnover, and when done with weights around and above the lifter’s best snatch, builds confidence for pulling low under maximal snatch attempts.

Deadlift ( Deadstop )

3-4-5-6-5-4-3

Go Every 3:00

Run 3 kierrosta käytävässä
10-cal Ergo
5 power snatches (35/52,5 kg)
5 overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round.

scaled wod
AMRAP 20 with a partner:
Run 2 kierrosta käytävässä
5-cal bike, row, or ski
5 hang power snatches
5 overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round.

3x 10min ON/2min OFF

In pair

A) ”I Go-You Go”
12/9 Cal Row
8 Wall Balls

B) ”I Go-You Go”
12/9 Cal Ski
8 DB Snatches

C) ”I Go-You Go”
12/9 Cal Bike
8 Box Jump Overs