A) Snatch technique work
B) Snatch lift off 2x3-5
C) Snatch 12min EMOM 1rep@ 70-80%. (No fails)
D)Deadlift (snatch grip) (%from 1rm Snatch)
1x3@90%
1x3@95%
3x3@100-105%

Clean + front squat 5x(3+3)x75%

Every minute on the minute for max rounds
Kb swings (rx 24/16kg)- 15reps
Push ups- 5reps
Each minute thereafter add 1 rep to the push-up, continue until failure.

AMRAP 60 SEK X 5

5 KB Swings (24/16 kg)
Loppuaika Thrustereita niin monta kuin kerkee (30/15) kg

60 sekunnin tauko sarjojen välissä.

Merkitse montako Thrusteria kerkesit tekemään

Weighted dip 4x5
Dumbell one arm bentover row 4x20 (10l/10r)

Keep one knee and one hand on bench.
Do as a super set, rest 2-3 min after dumbell.

odd: 5 push press (80% of days max)
even: 5-10 strict c2b

Front squat 7 x 7
Tempo 2010, @ 60-80% 1RM

45 min venyminen. Takareisi, pakara, alaselkä, yläselkä, lonkankoukista

PARTNER WORKOUT
1) 12 Minute AMRAP:
- 30 Wall Balls
- 30 KBS @ 35-53/16-35 lbs.
- 600 Meter Run
* One partner works at a time, reps are split evenly and as needed between partners on the Wall Balls and KBS. Split the run into 100 meter increments.

... REST 3 MINUTES...

2) 12 Minute AMRAP:
- Min. 1 - Partner 1 performs Max Cal. Row/Ski Erg/Airdyne/or Stationary Lunges (1 Lunge on each leg = 1 rep) while Partner 2 performs Max Burpee DB/KB Ground to Overhead @ 25-35/10-25 lbs. On Minute 2, partners will switch movements and continue this pattern for 12 minutes.

• Important - the Burpee Ground to Overhead is a unique, fun and challenging movement. Holding a pair of DB's, perform a Burpee and, upon standing back up, perform either a double DB Snatch or double DB Clean and Jerk. Either way is fine as long as the DB's arrive in a fully locked out position overhead. If using KB's, perform a regular Burpee without holding the KB's and then pick the KB's up after the Burpee to perform the Ground to Overhead. Again, Double KB Snatch or Double KB Clean and Jerk is fine as long as weights arrive overhead in a fully locked out position.

  • Notes - The 3 Minute REST period between these workouts is not a significant time period. You are essentially doing 24 minutes of total work with a short break between, so pace accordingly. What we want to see is a steady, consistent pace throughout both AMRAP's, especially on the second AMRAP. Find a number on the first two minutes and try to maintain that for the duration of the 12 minutes. What would be ideal is, let's say you get 15 calories on the Rower the first round and 14-16 calories on your last round on the Rower. That is great pacing and what we are striving for. What you do not want to do is get 18 calories on the Rower the first minute and finish with 7 calories on the Rower on your final round. That means you went out way too fast and spiked your heart rate too quickly. All in all, have fun, push yourself, and enjoy your Saturday!

Rinnalle Veto (tekniikkaa / kropan herättelyä)
Maastaveto 4x8x65-75%
Etukyykky 5x5-8
Jalkanostot roikkuen 3x "max toistot" (polvennostot ok)