Snatch (Snakes n Ladders)

8-12 x 1 @ 78+% go every 1:15

– First lift @ 78%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 78%(V)–>81%(V)–>84%(X)–>79%…)

Tessa Borodulin

Leuanveto 4x6+1 Maasta/kumpparilla/kehonpaino/lisäpaino
Etukyykky 5x6 @72,5%

Emom 12:
1: 6 Bent Over Row
2: 5+5 Bulgarian Split Squats (DB)
3: 7 Strict T2B/Straight leg raises/knee raises
4: Rest

In 20min, build to days heavy:
1 Muscle Snatch + 1 Overhead Squat
- Rest as needed btw sets

10min for quality:
1min erg @ increasing pace
10 alt. squat thoracic rotation
5+5 scorpion stretch
10 banded PVC ohs
5 burpee to target + 5 kip

Banded ohs:

Vala-allemeno
3 sarjaa
-2 @90%

3 x AMRAP8 in teams of 3, rest 4 in between, in teams of 3:

AMRAP8 in teams of 3, YGIG, divide anyhow:
15 BMU
30 front squat
30 hang power clean
Rx: 40 / 30

-rest 4-

AMRAP8 in teams of 3:
30 C2B
24 front squat
24 hang power clean
Rx: 50/35

-rest 4-

AMRAP8 in teams of 3:
45 pull up
18 front squat
18 hang power clean
Rx: 60 / 40

Pace yourself, this is a long workout. Work rather for quality than for intensity, overall RPE 7-8.

Partner workout

Cash in: 30 synchro KBS (16/24kg)

Partner A)
Row calories

Partner B)
Round of:
- 2 bar over burpee
- 8 hang power cleans (30/40kg)
- 9 jerks (30/40kg)

Parit vaihtelevat A ja B aseman välillä. Tulos on aika kun soutulaitteessa on 300 kaloria.

2@100%, 2×2@105%, sn-%, rest btw sets 2min

2@80%, 1@85% 1@90%, rest btw sets 3min

Bar Muscle up

E2MOM, 5 rounds
1-8 Bar MU
8-12 wall ball