Power snatch

AMAP 2 @ 65%1RM Power snatch

– This is a 2:00 window to complete as many reps as possible @ 65%1RM Power snatch.
– Drop the bar between each rep. Focus on trying to keep the reps of high quality as you fatigue

Ring MU drills – 2 Rounds of:

1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
3 Back support slide throughs
10 to 20-sec Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
10 to 20-sec Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

Shoulder prep – 2 Rounds

10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)

5 sets:
3 TnG Power Snatches @50% 1RM Power Snatch
2 TnG Power Snatches @60%
1 Power Snatch @65%
1 Power Snatch @70%
1 Power Snatch @75%
- Rest as needed btw sets

Clean and jerk

Perform 3 waves of 3 sets (3 – 2 – 1) as follows:

Wave #1: 3 @ 65%, 2 @ 70%, 1 @ 75+%
Wave #2: 3 @ 70%, 2 @ 75%, 1 @ 80+%
Wave #3: 3 @ 75%, 2 @ 80%, 1 @ 85+%

Rest 1:00-1:30 between sets
Rest 2:00 between waves

– Each wave consists of 3 sets (triple, double, single).
– Drop the bar between each lift in the set

EMOM x 40

1) row
2) bike
3) echo / or run
4) rest

TARGET PK 2 / EASY PACE

EMOM x 20

1) row
2) 3-10 bmu / c2b / pull up
3) row
4) 1-5 wall walk / or 10m hs walk

Warm Up

2 Sets
60 Sec Overhead Opener
45 Sec Pigeon Stretch (per side)
2 sets
1-2 min fast walk/jog/run
10 scap push ups
10 Scap Pull Up
10+10 kb bottom up press
5 sharp box jumps
5 burpee pull ups

Strenght
Build to heavy 5+5 rep set for single arm db or kb push press
then

3x5+5 reps of single arm db or kb snatch
rest 2 min bwn sets
then

prep for box jump overs + muscle ups/c2b pull ups for few minutes
and start

Gymnastics
3 sets
12-15 box jump overs, step down (50/60cm)
set of ring or bar muscle ups (goal is 3-8 reps) Use bands if needed. or Practise c2b pull ups
rest 1-2 min bwn sets

Metcon Prep:
2 sets
10 walking lunges , first round lighter weight, second wod weight
5 ttb
3-5 shspu
rest 1-2 min

Metcon

at treshold pace
buy in:
30m double db farmers hold walking lunges (2x16 steps, drop dumbbells on half way for 10-20 seconds)
then

21 toes to bars
15 shspu
15 toes to bars
12 shspu
9 toes to bars
9 shspu
then

buy Out :
30m double db farmers hold walking lunges (2x16 steps, drop dumbbells on half way for 10-20 seconds)

masters 45+ / scaled can use abmat on shspu or do kipping hspu.
RX Weight on db's

LÄMMITTELY

10:00-12:00 minuuttia
:45s Soutu
10 Kasakkakyykkyä
10 Askelkyykkyä
5 Voimakääntöä lantiolta
5 Etukyykkyä
5 Boxille hyppyä

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KUNTOHARJOITUS

Niin monta toistoa kuin mahdollista 10:00 minuutin aikana:
1-2-3-4… Rinnalleveto kyykkyyn polvelta
8 Vuorojaloin pistoolikyykkyä jokaisen kierroksen jälkeen

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HUOMIOITA

Harjoituksen tavoite on kerätä 10 minuutin aikana niin monta toistoa kuin mahdollista. Tarkoitus on kehittää voimakestävyyttä, kehonhallintaa sekä suuntautumiskykyä. Hyvin onnistuneessa harjoituksessa pystyt etenemään tasaisen tappavalla tahdilla eteenpäin koko harjoituksen ajan.

Räätälöinneissä huomioi itsellesi sopiva tangon paino. Tanko saa olla raskas, jotta se korostaa hyvin tai huonosti menneitä nostoja sekä pakottaa käyttämään jalkoja. Tarpeen vaatiessa pistoolit voi vaihtaa boxille askellukseen tai ilmakyykkyyn.

For time with a partner:
200 box jump overs
150 wall balls
100 ground-to-overheads
75 bar over burpees
50 pull-ups

Partition the work above anyhow
Buy-in and cash-out: 25 ft handstand walk