High hang snatch
Hang snatch
Snatch

Käytä noin 20 minuuttia, lisää painoa joka kierroksella. Oman valinnan mukaan joko raakana tai kyykkyyn. Huomioi alkuviikon treenit

Boaty McBoatface
Row 500m easy pace
rest 50 seconds
Row 400m fairly easy pace
rest 45 seconds
Row 300m fast pace
rest 40 seconds
Row 200m all out
35 seconds
Row 100m super easy
rest 30 seconds
Row 200m all out
lie down, try not to cry. Cry a lot.
The score is the difference between the 200m rows. No cheating.

8 min AMRAP 1
Power snatch x 10 (45 kg/ 25 kg)
Walking lunge x 10 meter (45 kg/ 25 kg)
Hand release push ups x 10 (9 kg/ 6 kg)
Walking lunge x 10 meter (45 kg/ 25 kg)

Rest 2 minute

8 min AMRAP 2
Squat clean x 10 (55 kg/ 35 kg)
DU x 10
Box jump x 10
DU x 10

Complete 10:00 of "cooldown work" ie. bike, run or rower at a conversational pace.

Front squats for 50 reps.
The weight is bodyweight. If you know that it will take longer than 5 minutes with you bw. Scale down by 10 or 20%.
The weight should be something what you could do 25 to 30 reps unbroken.
The "score" is the time used for the squats.
Rack the bar as many times as you want.
Do not use belt. Use abs.

With a partner for time:
100 Air Squats
1k Row
100 Push-ups
1k Row
100 USA Swing (24/16kg)
1k Row
100 Squat Thrusts
1k Row
100 Hollow Rocks
1k Row
100 Air Squats

• Split work in half. One person works.
• Squat Thrust:

For time- Pick one
3K Row
1.5 mi Run (start from BM room then 3 track laps)
*scale distance as needed, goal is to complete in under 15 minutes

Then, at the 20 minute mark

10 minute EMOM
:40 on, :20 rest (no measure)

Odd- (2) KB front rack box step ups 24/20”
Even- weighted ab mat sit ups (weight plate)
*Pick a weight for these 2 movements that you can continually work for :40

5 Rounds with a partner for QUALITY:
Sled push Sprint x 100 meters (light to moderate weight on sled)
2 Turkish Get-up (1 each side)
Ring Rows x 12
Rest as needed.

*One person works. Work is not split, but the you will rest while your partner completes the listed work.
*25:00 Cap
*Alternate Scaling Sled Sprints: *All done for "Hard Efforts" - 60s Row, Bike or Ski Erg - 30s Max Effort Squat Thrusts

4 kierrosta parin kanssa:

1.kierros

4min amrap:

• 500m soutu
• max reps box-over-jump (N 40cm / M 50cm)

2.kierros

4min amrap:

• 500m soutu
• max reps thruster (N 25kg / M 35kg)

3.kierros

4min amrap:

• 500m soutu
• max reps käsipainotempaus (N 15kg / M 22,5kg)

4.kierros

4min amrap:

• 500m soutu
• max reps istumaannousu

Toinen parista suorittaa, toinen lepää ja kellottaa. Mahdollisimman nopeat vaihdot suoritusten jälkeen. Jos sinulla ei ole paria, pidä 4min taukoa kierrosten välissä.
Tulokseen kaikkien toistojen yhteismäärä. Kommenttin kierrosten toistomäärät.

Barbell cycling
Perform for time and kilos. Kurkkaa millä kiloilla teit viimeksi ja korota hieman.

a) 10-8-6-4-2 power snatch
b) 8-6-4-2 Clean & Jerk
c) 6-4-2 Squat clean

All sets unbroken, rest 3 min between sets. Tee aina yksi osio samoilla kiloilla, mutta kun siirryt a:sta b:hen ja b:stä c:hen niin lisää kiloja. Valitse haastavat kilot.