Technique
Power Snatch

WOD
6 Power Snatches EMOM for 20 min. @ 60% of 1RM

5 rounds
5 hang power cleans 65kg/45kg
6 front squats65kg/45kg
7 swings 32kg/20kg

50 burpees
50 air squats
50 doubleunders
50 kb swings 24kg/16kg
400m row

3x2+2+2 power snatchs+snatch+OHS

Deadlift
2x5x50%
2x3x70%
3x1x90%

Kyykky 1x80%

Tempo-kyykky 3x6x40% (3/1/3)

Pystysoutu käsipainoilla 4x15

Etuheilautus 3x30

WOD

8 min AMRAP (Outside)
8 pushjerk 2xDB
10 DB hang clean & Jerk 1x DB
1 round around the house

Rest 2 min

8 min AMRAP (Inside)
8 Pullups
10 DB snatch
6 Burpees

RX: 22,5/15 kg SC: 20 kg/10 kg

EMOM 8

Pushups, choose same amout of reps every round (5-8 reps)
Pushpress 5-8 reps RPE 6-7

Warm Up
Overall prepping as needed for 15-30 minutes and start workout

Metcon
at 60-70% effort
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 C2B OR pull ups, go every 1min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 4-8 strict or kip hspu , go every 1 min

2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 GHD Sit Ups , go every 1min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 5-15m hs walk or 3-5 wall walks, go every 1min

2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 wall ball shots, go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 8-12 pistol squats , go every 1 min

Aikaa vastaan:

• 20000m BikeErg (Concept2)